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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 05/10/2016 RifTribe Maupin 4 rounds of:

800 m run
49-push-ups
49-sit-ups
49-airsquats		 43m 21s
Performed as RX
Andrew Shum 05/09/2016 RifTribe Shoulders Part A: OHS
2-2-2-2-2 @ 90% of 1RM
2-2-2-2-2 Deficit HSPU
*take bar from the ground

Part B: 10 min AMRAP of:
50-DUs
10-OHS @ #75/45
2-HSPU (deficit)
 3 rounds 25 reps
Workout Scaled
Andrew Shum 05/07/2016 RifTribe Sat.7 10!
-Strict pull-ups
-Push-press (95lb/65lb)
- hand release push-ups
-Barbell Rows (95lb/65lb)
 21m 02s
Performed as RX
Andrew Shum 05/06/2016 RifTribe May6 3 front squats + 3 back squats
*Build weight

EMOM 5 rounds (15 min)
Min 1: 16 KB swings (20k/16k)
Min 2: 25 russian twists (45/25)
Min 3: 16 med ball sit-ups (20lb/14lb)
 140 lbs
Performed as RX
Andrew Shum 05/05/2016 RifTribe May5.A 2 Hang Cleans + 1 Jerk
1@ 85%
1@ 85%
1@ 90%
1@ 95%
1@100-105%
 145-145-155-160-170 lbs
Performed as RX
Andrew Shum 05/05/2016 RifTribe May5.B 3 rds of:
10-Clean and Jerk #105 (frm ground)
10-V-ups
10-C2B
 14m 04s
Performed as RX
Andrew Shum 05/03/2016 RifTribe 30/30 3 rounds of:
30-medball thrusters
30-Pull-ups
50-DU's		 20m 36s
Performed as RX
Andrew Shum 04/22/2016 RifTribe Strength A: Front Squats (2rm)
2-2-2-2-2-2-2
 135-150-165-180-195-210-220 lbs
Performed as RX
Andrew Shum 04/22/2016 RifTribe April 22.B B: AMRAP (12 min)
8-Box jumps
6-pull-ups
6-Burpees
8-1 Arm KB snatch (4 each arm)
 6 rounds 3 reps
Performed as RX
Andrew Shum 04/21/2016 RifTribe Thursday (ITF will compare May2) Part A: 15 min to perform:
2 Hang Cleans + 1 Jerk
1@ 80%
1@ 80%
1@ 85%
1@ 90%
1@95%

Part B: AMRAP (7 min)
5-Hang cleans #95/65
5-Jerks #95/65
5-V-ups

record weight in comments!		 7 rounds 14 reps
Performed as RX
Andrew Shum 04/19/2016 RifTribe Tuesday (ITF24mar16) Part A: 10 min EMOM
Odd min: 5-strict press (70-75% 1rm)
Even mn: 5 Barbell Rollouts
Rest 1 min
For time (10 min cap)
3 rds of:
20-med ball sit-ups 20/14
20/15-med ball push-ups
 5m 28s
Performed as RX
Andrew Shum 04/18/2016 RifTribe Benchmark Orange X of
10-Burpee pull-ups
15-sit-ups (straight leg)
10-KB swings (20k)
20-Air Squats

Black=6 reds
 18m 13s
Performed as RX
Andrew Shum 04/15/2016 RifTribe ITF.8Mar16 (ITF 8Mar16) (25 min)
Find a max weight for the following complex:
1 Position 3 clean pull
1 Position 2 Squat Clean
1 Front Squat
1 Jerk
*must hold on to bar for all reps
*record weight		 75-115-130-150-160-165-170-175 lbs
Performed as RX
Andrew Shum 04/14/2016 RifTribe Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 29m 48s
Performed as RX
Andrew Shum 04/12/2016 RifTribe April.12. 2 rounds of the following (24 min)
In 4 min window:
--run 600 m
--max rep strict pull-ups with remaining time

rest 2 min

In 4 min window:
--run 600 m
--max rep Sit-ups with remaining time

rest 2 min

Record reps for pull-ups and sit-ups
 118 reps
Performed as RX
Andrew Shum 04/08/2016 RifTribe P'cubed 50-pistols
50-push-ups
20-Pull-ups
40-pistols
40-push-ups
20-Pull-ups
30-pistols
30-push-ups
20-pull-ups
20-pistols
20-push-ups
20-Pull-ups
10-pistols
10-push-ups
20-C2B
 35m 16s
Workout Scaled
Andrew Shum 04/07/2016 RifTribe April7 21-18-15-12-9-6-3
--Bar Over Head
--Burpees
*200 m run
*Not from ground each time on Bar over head.
Blk: 125/105lb
Blu: 115/90lb
Ora: 95/75lb BG: 20:17rx
Grey: 75/57lb or less
 22m 10s
Performed as RX
Andrew Shum 04/05/2016 RifTribe April5.A A: 10 min EMOM
1st min: 50 DUs (2:1 singles)
2nd min: 16 Med Ball Sit-ups

3 min rest

B: 10 min EMOM
1st min: 10 BB Bent over rows
2nd min: 10 BB Push-ups
*never let go of bar
*Rx is all reps in A and B completed in time
(DU's=250, MB sit-ups=80, BB bent over rows and BB push-ups= 100 for total of 430 reps)		 400 reps
Workout Scaled
Andrew Shum 04/04/2016 RifTribe april4.A A: Find a heavy Clean and Jerk (not max)
OR
Find a heavy snatch (not max)


 115 lbs
Performed as RX
Andrew Shum 04/04/2016 RifTribe April4.B
B: For time (8 min cap)
30 Clean and Jerks or Snatches
*55% of part A
 1m 38s
Performed as RX
Andrew Shum 04/01/2016 RifTribe April1.A 12 min to find 3RM Hang
Power Clean.

*once bar picked up then do 3 reps unbroken
*Squat cleans are no reps		 155 lbs
Performed as RX
Andrew Shum 04/01/2016 RifTribe April1.B For Time (10 min Cap)
3 Rounds of:
400 m run
25-KB Swings
 8m 28s
Performed as RX
Andrew Shum 03/29/2016 RifTribe Mar29.A Part A: strength (12 min)
5x4 weighted pull-ups
*build to heavy weight and try to go unbroken		 20 lbs
Performed as RX
Andrew Shum 03/29/2016 RifTribe Mar29.B 3 Tabata Rounds of:
-Hand Stand Hold
-Goblet Squats (#20/16)
-1 Arm Snatch
-Wall Ball (#20lb/14)
 247 reps
Performed as RX
Andrew Shum 03/28/2016 RifTribe Mar28.A 4 rounds of:
10-push press (#75/55)
20-Sit-ups (straight leg)
 4m 19s
Performed as RX
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