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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 02/26/2016 RifTribe Feb26.Fri A 10 Min EMOM of
-1 Clean Pull, Clean frm Pos 2, Clean from Pos 3. (Keep Same weight)
-clean pull from Ground
-Pos 2-low hang
-pos 3 from ground
*same weight for all three.
*each round = 1 rep (10 total)		 10 reps
Performed as RX
Andrew Shum 02/26/2016 RifTribe Feb26.Fri B B: For time (10 min cap)
50 Deadlifts
50 Hand Release Burpees

Deadlifts: blk=185, Blu=155
Org=135, Wht=115, Grey= -115lb
 9m 19s
Performed as RX
Andrew Shum 02/25/2016 RifTribe Feb25. A 15 min to perform
Back Squat
3 @ 70%
3 @ 80%
Max @ 90%

*3 sec lowering, 1 sec pause at bottom of each warm-up set and first working set.
 225 lbs
Performed as RX
Andrew Shum 02/25/2016 RifTribe Feb25. B B: every 90 sec for 7.5 min (5 rds)
Do: 5 strict pull-ups + 5 Bent over barbell rows @ either BL:107lb, BLU:95lb, OR:75lb. WH: 65lb or less.

Rec weight used and reps for A and color for B. (205, 7, OR rx)
 49 reps
Performed as RX
Andrew Shum 02/23/2016 RifTribe Feb23 For Time (23 min cap)
5 rounds of the following:
20-back squats
20-Russian KB swings 45/35
50-DUs (2:1 singles)

Back Squat: Black=135; Blue=115/75
Orange=95/65; White=75/55 Grey=less
Rec color and time to complete
 18m 16s
Performed as RX
Andrew Shum 02/22/2016 RifTribe Bench Mark For time (20 min cap)
10! Of the following:
-Thrusters
-Pull-ups
*20 DUs after each set

Thrusters@
Black: 115; Blue: 95
Orange: 75
White: less than 75lb
**Rec time and weight used.
 16m 49s
Workout Scaled
Andrew Shum 02/19/2016 RifTribe Feb19 4 Rounds of the following: (25min)
20 front rack lunges@95/65
25 sit-ups
20 Pull-ups
Rest 1 min

*the rest is obligatory!		 21m 32s
Performed as RX
Andrew Shum 02/18/2016 RifTribe Feb18 24 Minute EMOM (6 Rounds)
Min 1: 3 muscle-ups (scale 8 C2B)
Min2: 15 Wall Balls @20/10
Min 3: 40 sec max rep DUs
Min 4: 5 HSPU

Rx = 63 reps x 6 rounds (378)
scaled = (408)		 322 reps
Workout Scaled
Andrew Shum 02/16/2016 RifTribe Feb16 Jamie
For Time (22 min Cap)
800 m run
60 KB swings 20k/12k
40 Burpee Pull-ups
20 HSPU
 24m 00s
Workout Scaled
Andrew Shum 02/15/2016 RifTribe Feb15.A 10 min to find max reps for 1 set of X (choose color):
--Black: Strict Muscle-ups
--Orange: Strict Chest to Ring Pull-ups
--Grey: Feet Elevated Ring Rows
*3 attempts allowed
 5 reps
Workout Scaled
Andrew Shum 02/15/2016 RifTribe Feb15.B Every minute for 12 min do:
Odd min = 6 Thrusters @ 95/65
Even min= 25 DUs
 186 reps
Performed as RX
Andrew Shum 02/13/2016 RifTribe None 13th Saturday
For Time (20 min cap)

5-10-15-20-15-10-5
--KB Swing
--Overhead Lunges 75-77lb/45lb
Black=20k
Orange=16k
Grey=12k
Kids=4-8k		 12m 55s
Performed as RX
Andrew Shum 02/12/2016 RifTribe None 12th Friday
A: Split Jerk (15 min)
3-3-2-2-1-1
*Build to heaviest weight (from rack)

 175 lbs
Performed as RX
Andrew Shum 02/12/2016 RifTribe Feb12, B B. For Time (7 min cap)
3 Rounds of:
7-Ring Dips
14-Knees to Elbows
21-Jumping Squats
 6m 42s
Performed as RX
Andrew Shum 02/11/2016 RifTribe None 11th Thursday
Part A:
15 minutes to find 3RM Back Squat

Part B:
6@ 65/45
6@ 85/65
6@ 107/85
6@127/107
6@145/127
*Rest as necessary between sets
*Tempo is 2011 (down)
*Once you reach weight where form or tempo cannot be maintained, drop to the previous weight for remaining sets.
*record heaviest part A weight and weight that could be performed properly for 6 reps in B)
 220 lbs
Performed as RX
Andrew Shum 02/09/2016 RifTribe None 12 Min AMRAP of
15-sit-ups
12 Wall Balls 20/14
9-Box Jumps
6-push-ups		 6 rounds 1 reps
Performed as RX
Andrew Shum 02/09/2016 RifTribe None 9th Tuesday
12 minuts to complete 3 rounds of
50-ring rows
2 min rest

 12m 30s
Workout Scaled
Andrew Shum 02/08/2016 RifTribe None 8th Monday
Clean and Jerks (12 min)
2 rounds of:
8 @ 60% 1RM
6 @ 65% 1RM
4 @ 75% 1RM

4 Rounds of:
10-Front Squats 95/65
15-KB Push press 20k/16k
20-Side plank dips (1/2 left/right)
 9m 21s
Performed as RX
Andrew Shum 02/06/2016 RifTribe Feb6.Saturday Partner (3.2.1.ouch!)
2 min: max rep push-ups
1 min: max rep C2B
2 min: max rep Box Jumps
rest 2 min
1 min: max rep push-ups
2 min: max rep C2B
2 min: max rep Box Jumps
rest 1 min
2 min: max rep push-ups
2 min: max rep C2B
1 min: max rep Box Jumps
rest 30 sec
1 min max rep burpees
30 sec Hand stand hold (both together on wall)
1 min max rep burpees
30 sec Hand stand hold (both together on wall)
 424 reps
Performed as RX
Andrew Shum 02/05/2016 RifTribe Feb5.A 21-15-9
-Thrusters 65#/45
-Pull-ups
 6m 07s
Performed as RX
Andrew Shum 02/05/2016 RifTribe Feb5.B ladder (3 reps each round)
-KB Swings (20k)
-Bar Bell Rows (85lb)
-Sit-ups
 165 reps
Performed as RX
Andrew Shum 02/04/2016 RifTribe Feb4 Buy-in: 400 m run
3 Rounds of:
15-Plank Jacks
15-Burpee box jump overs (20")
15-C2B
Cash-out: 800 m run
 22m 36s
Performed as RX
Andrew Shum 02/02/2016 RifTribe Feb2.Grinder EMOM 24 min (8rds)
Min 1: 2 Hang Cleans (pos 2)
2 Hang Cleans (pos 1)
5 Bar Bell Push-ups

Min 2: 5-8- Strict Pull-ups
*1st 3 must be unbroken

Min 3: 10-KB front rack lunges (2 KBs)

*Weight for Cleans %80 1rm

Rx = 40-64 pull-ups and all reps from other 2 movements.		 192 reps
Performed as RX
Andrew Shum 01/30/2016 RifTribe None 30th Saturday
For time complete:
5-clapping push-ups
10-KB Strict Press
15-Sit-ups
100 m over head carry

5-HSPU
20-KB Push-Press
30-Sit-ups
200m over head carry

5-10 sec Hand Stand Hold
30-Burpees
60-Sit-ups
300m over head carry
20-push-ups
 16m 49s
Performed as RX
Andrew Shum 01/29/2016 RifTribe None 29th Friday
Buy-in: 100 jump Squats

3 rounds of:
20-Close Grip Push-ups
20-Hang Cleans
50-DUs		 19m 35s
Performed as RX
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