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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 01/06/2017 RifTribe 01062017 Modified CF-161220
For time:
105-lb. thrusters, 10 reps
50 double-unders
105-lb. thrusters, 8 reps
40 double-unders
115-lb. thrusters, 6 reps
30 double-unders
115-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Record time to complete.
 8m 47s
Performed as RX
Andrew Shum 12/31/2016 RifTribe McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box		 11 rounds 26 reps
Workout Scaled
Andrew Shum 12/29/2016 RifTribe InFuse 12292016 18-min AMRAP:

10 bumper plate squats
10 bumper plate ground to overhead
10 burpees to plate

*15 lb plate 		9 rounds 20 reps
Performed as RX
Andrew Shum 12/27/2016 RifTribe InFuse 12272016 4 rounds of 1 min max rep:

1 - Ring rows
2- KB swings (24kg)
3 - Lying toes to bar
4 - burpees
1 min rest		 225 reps
Performed as RX
Andrew Shum 12/24/2016 RifTribe 12242016 100m run
2 deadlifts (2015:185/97)(2016:205/115)
3 burpees
4 box jumps
5 pushups
6 pullups
7 sit ups
8 gobblet squats (2015: 45/25) (2016: #53/35)
9 KB swings (2015: #45/25) (2016: #61/35)
10 Wall balls
11 DU's
12 HSPU		 23m 00s
Workout Scaled
Andrew Shum 12/22/2016 RifTribe InFuse 12222016 2 sets of 7 min AMRAP:

20 walking lunges
10 T2B
10 push-ups

* 2 min rest between sets 		6 rounds 25 reps
Performed as RX
Andrew Shum 12/20/2016 RifTribe InFuse 12202016 18 min AMRAP:
- 50 ft bear crawl
- 12 sit-ups
- 6 pull-ups		 9 rounds 60 reps
Performed as RX
Andrew Shum 12/16/2016 RifTribe Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 49s
Performed as RX
Andrew Shum 12/12/2016 RifTribe 090616 Compare to 090616
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
From 12:00-15:00, perform 3 rounds of:
7-pull-ups
14-push-ups
21-squats
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

 186 reps
Performed as RX
Andrew Shum 12/06/2016 RifTribe 12062016 Every 30 sec complete 1 Squat Clean
(18 min)
Min 0-8 @ 84% 1RM (16 Reps)
Min 8-14 @ 88% 1RM (12 Reps)
Min 14-18 @ 92% 1RM (8 Reps)
 15 reps
Workout Scaled
Andrew Shum 12/05/2016 RifTribe 12022016 25-KB strict press (L-arm)
25-KB strict press (R-arm)
50-OHS @ 75lb
25-KB strict press (L-arm)
25-KB strict press (R-arm)
50-Back Squats @ 75lb
25-KB strict press (L-arm)
25-KB strict press (R-arm)
50-Front Squats @ 75lb
75-Sit-ups

*Choose KB weight
Black 53lb, Blue 45lb, Grey 35lb or less.
 27m 29s
Workout Scaled
Andrew Shum 12/03/2016 RifTribe 12032016 18 min EMOM:

Min 1 = 30 sec handstand hold
Min 2 = 10 push-ups
Min 3 = 100m run		 18m 00s
Performed as RX
Andrew Shum 11/30/2016 RifTribe 11/29/2016 3 Rounds for time
Buy in: 800 m run
30-Wall Balls
20-Push-ups
10-Clean and Jerks @ 115 or 88%		 17m 31s
Workout Scaled
Andrew Shum 11/26/2016 RifTribe 11252016 Every 2 min for as long as possible complete:
0:00-2:00
2-Front Squats @ 155lb/115lb
6-Strict Pull-ups
2:00-4:00
4-Front Squats @ 155lb/115lb
6- Strict Pull-ups
4:00-6:00
6- Front Squats @ 155lb/115lb
6-Strict Pull-ups

*add 2 reps to the front squats as long as you are able
 50 reps
Workout Scaled
Andrew Shum 11/18/2016 RifTribe 11172016 21-Push press #95/65
200 m run
18-Push press #95/65
400 m run
15-Push press #95/65
600 m run
12-push press #95/65
800 m run
 24m 56s
Workout Scaled
Andrew Shum 11/15/2016 RifTribe 11152016 Part A: Snatch Ladder (10 min cap)
10-snatches @ 70%
10-snatches @ 80%
10-snatches @ 90%

**rest 1 min**

15-12-9
-med ball sit-ups #20/14
-KB (front rack)20 box step ups*
-L chin-ups
 14m 11s
Workout Scaled
Andrew Shum 11/14/2016 RifTribe 11072016 3-3-3-3-3-3
--snatch pulls @ 75% 1RM

3-3-3-3-3-3
--snatch deadlifts @120% 1RM

200 DUs for time
*record time for DU's		 5m 49s
Performed as RX
Andrew Shum 11/08/2016 RifTribe 11082016 Buy in: 100 Air Squats

4 Rounds of:
6-Clapping Push-ups
12-KB Strict Press (choose weight)
24-Med-Ball Sit-ups

Cash out: 100 Air Squats
 26m 15s
Performed as RX
Andrew Shum 11/07/2016 RifTribe 11052016 4 rounds for time
Buy in: 25 KB swings #45lb/35

10-KB Clean & Push Jerk 53lb/35lb
15-Knees to Elbow
20-Wall-Balls #20/#14
1-min plank

Cash out: 25 KB swings #45lb/35
 20m 55s
Workout Scaled
Andrew Shum 11/03/2016 RifTribe 10312016 Bench Press: 12 min
1-1-1-1-1-1
*build to 1RM
Rest 1 min

Partner AMRAP (12 min)
20-barbell floor press
20-med-ball sit-ups
*alternate rounds
 185-185-185-185-185 lbs
Performed as RX
Andrew Shum 11/02/2016 RifTribe 11032016 Clean and Jerk
2-2-2 @ 70%
1-1-1-1 @ build to heaviest

5 rounds of :
3-Push-press @95lb/75
6-Burpees
9-Box Jumps
 8m 44s
Workout Scaled
Andrew Shum 11/01/2016 RifTribe 10282016 3-3-3-3-3
complex of 1 strict/shoulder press + 1 push-press + 1 jerk

2 rep ladder (10 min)
-strict HSPU
-pull-ups
-kb snatch 45lb		 45 reps
Workout Scaled
Andrew Shum 10/28/2016 RifTribe 10252016 A: Front Squat 16 min
4-4-4- @82% of 1RM
3-3-2- @90% of 1RM
1-1-1- @94% of 1 RM
**record final load in comment section


B: 10! Of :
-Air Squats
-Push-ups
 3m 09s
Performed as RX
Andrew Shum 10/26/2016 RifTribe 10182016 50-Squat Cleans: 150lbs or 82% 1RM
*each partner alternates reps (25 each)
rest 2 min

10 min AMRAP of
15-KB swings 53lb/35lb
25-Air Squats
15-Push-ups

*each partner alternates cleans and rounds in AMRAP
*record time for squat cleans in comments then rounds + reps completed.
 3 rounds 40 reps
Workout Scaled
Andrew Shum 10/19/2016 RifTribe 10172017 With 14lb weight vest
43-Pull-ups
43-Goblest Squats 53lb
*remove weight vest

3 rounds of:
10-OHS 100lb
16-Hand release push-ups
73-DU's		 23m 21s
Workout Scaled
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