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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 03/28/2016 RifTribe Mar28.B 3 Rep Ladder (12 min)
--KB Swings #20/16
--Strict Press (#65/45)
--Toes to Bar
 5 rounds 0 reps
Performed as RX
Andrew Shum 03/26/2016 RifTribe Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats partition rounds as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 48m 16s
Performed as RX
Andrew Shum 03/25/2016 RifTribe Four Fathers FourFathers

20 Min AMRAP (Partner)
*Each partner alternates doing a round.

6-front squats (95lb/65)
6-Burpees
6-20 box KB step ups 20k/12k
 20 rounds 14 reps
Performed as RX
Andrew Shum 03/24/2016 RifTribe Orange A: Every 3 min for 4 rounds (12 min)
Black: 3 sets of 2 strict muscle-ups
Ora: 3 sets of 3 strict C2 Ring pull-ups
Grey: 3 sets of 5 feet elevated Ring Rows

*rest 20 sec between cluster sets

B: 12 min to perform 4 sets of:
8 ea RFE (rear foot elevated) Front Rack Split Squat w/1 KB
8 strict hanging straight leg raise

*Choose KB weight: Black, Grey, Aqua
*rec color for part A and B if done as prescribed rx
 27 reps
Performed as RX
Andrew Shum 03/23/2016 RifTribe Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 9m 14s
Performed as RX
Andrew Shum 03/22/2016 RifTribe Challenge 6 min AMRAP of :
6 Hang Cleans @115
6 Front Rack Lunges @115
6 OTB Burpees
---rest 3 min---
 4 rounds 6 reps
Performed as RX
Andrew Shum 03/22/2016 RifTribe ChallengeB. Black For time 12 min cap
--Buy-in 150 DUs
3 rounds of
12 pull-ups
12 Thrusters @115
--Cash-out 50 sit-ups

 12m 56s
Performed as RX
Andrew Shum 03/21/2016 RifTribe Karin's 11th 3 Rounds of:
3-21-11
--Over Head Squats (75/45)
--Sit-ups (weighted 25lb/15lb)
*after set of 11 then max time hand stand hold (every 5 second =1rep)

***90 sec rest***
 22m 45s
Workout Scaled
Andrew Shum 03/18/2016 RifTribe None 18th Friday
In 25 min, complete the following:
Push Press
5-5-3-3-1
*take it from the floor

*After each set perform one round of the following: (not for time)
-10 push-ups
-25 Russian Twists 45/25
-30 sec dead hang from pull-up bar
 105-115-125-135-150 lbs
Performed as RX
Andrew Shum 03/17/2016 RifTribe None 17th Thursday (17min AMRAP)
Black:
5 Muscle-ups
10 HSPU
15 Jumping Squats
30 sec rest

Orange:
12 C2B
10 HSPU (Scale:Ring Dips if not rx)
15 Jumping Squats
30 sec rest
 3 rounds 14 reps
Performed as RX
Andrew Shum 03/15/2016 RifTribe Tuesday Fitness For Time (22 min cap)
80 DUs (2:1 singles)
40-KB swings 20k/16k
60 DUs (2:1 singles)
30 Box Jumps (24/20)
40 DUs (2:1 singles)
20-Power Cleans 125/85
20 DUs (2:1 singles)
10-Burpees
15 Fat Bar deadlifts @ 135
 12m 56s
Performed as RX
Andrew Shum 03/14/2016 RifTribe march13 Part B: For Time (10 min cap)
10!
--strict pull-ups (no mix grip)
--Air Squats
9m 33s
Performed as RX
Andrew Shum 03/14/2016 RifTribe Back Squats Use weight from 2/25 max rep
Percentages.
If 2 reps or less, add 5lbs
If 3-4 reps, add 10bs
If 5-6 reps, add 15lbs
If 7 + reps, add 20lbs

Part A: 15 min to perform:
Back Squat
5 @ 65% (BG: 166)
5@ 75%(BG: 190)
Max @ 85% (BG: 210- 5 reps)
**3 sec lower, 1 sec pause at bottom on each warm-up set and 1st working set.
 8 reps
Performed as RX
Andrew Shum 03/12/2016 RifTribe Complex 21-15-9
--OHS (75/45)
--KB Push-press (16k/12k)
--Straight Leg Sit-ups
*1 Bar Muscle up between each round (scale 4 C2B)

**rest 2 min**

21-15-9
--Push-ups
--Jump Squat
--Pull-ups
*3 HSPU between each round
(scale 3:1 strict press 85lb/65lb)
record time!
 25m 07s
Workout Scaled
Andrew Shum 03/10/2016 RifTribe BenchMark#2 21-15-9
-Deadlifts @185
-Box Jumps 24"/20"

Rest 2 min

15-9-6
-Pull-ups
-HSPU		 17m 42s
Performed as RX
Andrew Shum 03/08/2016 RifTribe March8,2016 B For Time (25 min cap)
400 m run
50-pull-ups
400 m run
40 Thrusters 75/45
400 m run
25-HSPU
 24m 58s
Workout Scaled
Andrew Shum 03/07/2016 RifTribe None 7th Monday

3 Rounds of the following (19min)
5 Min AMRAP of
--Buy-in: 25 V-ups
-10 Barbell Front Rack lunges (alternate legs)
-10/8 Ring Dips (guy/gal)

Rest 2 min after each round

Black: 115/75; Blu: 95/65; Org: 75/55
 5 rounds 96 reps
Performed as RX
Andrew Shum 03/05/2016 RifTribe March5 11 min AMRAP of:
2-push press (115/75; 95/65;75/55)
2-Deficite Push-ups (4 wood plates)
2-OTB Burpees
*add 2 reps each round

Rest 3 min

B: for time 10 min cap
Start at last full round completed and work backwards until all reps are completed.
 5 rounds 28 reps
Performed as RX
Andrew Shum 03/04/2016 RifTribe March4.B Extra Credit
B: 10 min EMOM of:
Odd min: 5-Strict Pull-ups
Even min: 5-Bent over Bar bell rows #95/65
 50 reps
Performed as RX
Andrew Shum 03/04/2016 RifTribe March4.A A: 15 Min to perform:
Back Squat
5@ 75%
3@ 85%
Max @ 95%
*3 sec lowering and 1 sec pause at bottom for warm up and 1st set.
 5 reps
Performed as RX
Andrew Shum 03/03/2016 RifTribe Ladder...by 3 3rd Thursday
15 Min 3 Rep Ladder
3-DUs
3-Jump Squats
3-Scissor Kicks (Horizontal)
6-DUs
6-Jump Squats
6-Scissor Kicks

*Keep adding 3 reps each round!
 10 rounds 33 reps
Performed as RX
Andrew Shum 03/01/2016 RifTribe None 1st Tuesday
3 rounds of the following sequence
(23 min)
--90 sec max rep ring rows
--90 sec max rep ring dips
rest 1 min
--3 min AMRAP of:
10 KB Box step ups 20k/12k
30 DUs (2:1 singles)
Rest 1 min
*Rec total reps
 412 reps
Performed as RX
Andrew Shum 02/29/2016 RifTribe Mon.29Feb2016 A: 15 min to find 1RM Snatch or Clean and Jerk 170 lbs
Performed as RX
Andrew Shum 02/29/2016 RifTribe Mon29Feb2016_B B: 7 min AMRAP of:
5-OHS (75/45)
10-KB swings (20k/16k)
15-Sit-ups		 4 rounds 10 reps
Workout Scaled
Andrew Shum 02/27/2016 RifTribe Feb27. Sat! (22 min cap)
Buy in: 200 DUs

45-30-15 reps of:
--HSPU
--Strict Pull-ups

Cash-out 200 DUs
*must swap every 5 reps on HSPU and Strict Pull-ups. 2:1 singles
 36m 57s
Performed as RX
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