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Andrew Shum 12/14/2015 RifTribe push press pain Monday
Part A: Push Press
12 min to find 5, 3, 1 RM

Part B: AMRAP
10-push-press (70% of A)
10-K2E
10-Push-ups (hands close)
10-Pistols		 150 lbs
Performed as RX
Andrew Shum 12/12/2015 RifTribe Hanna's Birthday WOD Saturday (Hannahs 13th)
Emom (21 minutes)
Min 1: 6-push-ups + 8-Sit-ups
Min 2: 12-back squats (65lb/45lb bar)
Min 3: 13-Ring Rows

Sit-ups: 21 to 3 followed by 1 min max rep sit-ups!		 3m 12s
Performed as RX
Andrew Shum 12/10/2015 RifTribe Benchmark Thursday (Bench Mark)
21-15-9
-Deadlifts @ 185 lbs
-Box Jumps

**2 min rest**

15-9-6
-Pull-ups
-HSPU
 17m 54s
Workout Scaled
Andrew Shum 12/05/2015 RifTribe Sam's 12'th B'day 3 Rounds of:
Tree run
11-pull-ups
28-Lunges
15-Sit-ups (straight legs)
12-Push-ups
*adults: C2B and KB lunges 16/8
 17m 32s
Performed as RX
Andrew Shum 12/04/2015 RifTribe Dec 4 3 Rounds of the following
X-Back Squats (117lb/75lb)
X-Burpees
X-Ring Dips

Cash out: 21 to 3 to 21 of sit-ups
(165 total reps)
Black=20 reps (180 total); Orange=15 reps (135); Gray=10 reps (90 total)
 24m 42s
Performed as RX
Andrew Shum 12/03/2015 RifTribe Dec 3 strong Part A: Hang Cleans 6 rounds
1 pos 3 + 1 pos 2 + 1 pos 1
*Build to heaviest
 152 lbs
Performed as RX
Andrew Shum 12/03/2015 RifTribe Dec 3b 12 EMOM
Min 1: 6 Pos 2 Hang Clean
Min 2: 20 Wall Ball Shots 20/14
Min 3: 35 Russian Twists (35lb KB)

*Hang Cleans @ 75% of Part A
*rx is finishing all reps at prescribe weight!
 239 reps
Workout Scaled
Andrew Shum 11/26/2015 RifTribe strength/metcon A: Clean and Jerk
3-3-3-3-3-3
*Each one from floor.
*R1-3 build. R4-6 same weight

Part B: 15 min Cap
50-Thrusters (57lbs/25lbs)
50-KB Swings (20k/12k)
50-Pull-ups
50-Straight leg sit-ups
 16m 30s
Workout Scaled
Andrew Shum 11/24/2015 RifTribe Nov24, 2015 Snatch and OHS complex
2 Snatch + 1 OHS
1-1-1-1-1-1

*Build to heaviest complex weight
*Reset after 1st snatch and from 2nd go directly to OHS.

10 min AMRAP
5-C2B
10-Jump Squats
14-1 arm snatch (45lbs)
 123 reps
Workout Scaled
Andrew Shum 11/21/2015 RifTribe November 21 8 Min AMRAP
6-pull-ups
8-Bananas (with pvc)
10-Burpee Box Jumps

90 sec rest

8 Min AMRAP
6-push-ups
8-Supermans
10-Jump Lunges

60 sec rest

For Time!
30-Russian Twists (20k/12k)
30-SDHP (65#/45#)
*partition anyway you want
 310 reps
Performed as RX
Andrew Shum 11/20/2015 RifTribe November 20, 2015 4 Rounds of:
5-Low Hang Squat Snatch (77lbs)
8-Box Jumps
12-KB Push press (20k/12k)
40-DUs
 11m 45s
Workout Scaled
Andrew Shum 11/19/2015 RifTribe November 19, 2015 Part A: Bench Press
3-3-3-3-3-3-3
*3 second lower to chest
*use same weight (80% 1rm) for each set

Part B: 3 Rounds of
12-Burpees
9-Pull-ups
6-Russian Twists (20k/12k)
3-Clean (power or squat) (@145lb)
*Cleans from the floor each time
*Post time for part B in comments section
 185 lbs
Performed as RX
Andrew Shum 11/17/2015 RifTribe November 17, 2015 3 Rounds of:
12-Goblet Squats (20k/12k)
12-KB Strict press (20k/12k)
12-C2B
12-Med-Ball Sit-ups
 15m 00s
Performed as RX
Andrew Shum 11/16/2015 RifTribe Go Heavy'ish Part A: Front Squats
5 @ 65%
5 @ 75%
4 @ 80%
3 @ 85%
3 @ 90%

Part B: 3 Rounds of:
50-DUs
15-Front Squats 107lbs
15-Push-ups
 8m 02s
Performed as RX
Andrew Shum 11/14/2015 RifTribe Jenna's 8th Buy-in: 50 Jump Squats
11-14-8-7
--Pull-ups
--Ring Dips

20- Burpees

2 min rest then begin next section

Buy-in: 50-Sit-ups
11-14-8-7
--Box Jumps (#24#20)
--Over Head Lunges #75/#45/#15

15-Burpees
*Every 5 minutes perform 1 min plank
 33m 35s
Performed as RX
Andrew Shum 11/13/2015 RifTribe Metcon A: 5 min AMRAP
5-static holds with descend
12-KB shrugs
1 min Rest
B: 5 min AMRAP
5-ring rows
12-Over head plate lunges
1 min Rest
C: 5 min AMRAP
5-HSPU
12-Deadlift @ 155lb
 180 reps
Performed as RX
Andrew Shum 11/12/2015 RifTribe Dual threat A. Strength: Back Squats
1 set x 10 at 65% (pause 2 sec at bottom of last 2 reps)
1 set x 8 at 75% (pause 2 sec at bottom of last 2 reps)
1 set x 6 at 80% (pause 2 sec at bottom of last rep)
1 set x 4 at 85% (pause 2 sec at bottom of last rep)
1 set x 3 at 88% (pause 2 sec at bottom of last rep)

B. Metcon: 3 Rds
15-sit-ups
12-Russian Twists (16k)
9-Push-press @ 87 lbs
6-KB Swings (20k)
3-Weighted Pull-ups @ 85% of 3rm
8m 39s
Performed as RX
Andrew Shum 11/09/2015 RifTribe Strength 1. Push press: use following weight/rep scheme
10 reps @ 55% of Body weight
8 reps @ 60% of Body weight
6 reps @ 65% of Body weight
4 reps @ 70% of Body weight
3 reps @ 75% of Body weight

2. Snatch Deadlifts (15 min)
10 reps @ 135 lb
8 reps @ 155 lb
6 reps @ 165 lb
4 reps @ 175 lb
3 reps @ 195 lb
*3 snatch shrugs after each rd.
 100-110-117-127-140(2) lbs
Performed as RX
Andrew Shum 11/07/2015 RifTribe 11-07-2015 Saturday
Tabata Mania! (choose a color)
Tabata 1: Pull-ups
Rest 1 min
Tabata 2: Push-ups
Rest 1 min
Tabata 3: Sit-ups
Rest 1 min
Tabata 4: Air Squats
Rest 1 min
Tabata 5: L-hold from bar

 307 reps
Performed as RX
Andrew Shum 11/06/2015 RifTribe Grace 30 Clean and Jerks at 135b 6m 30s
Workout Scaled
Andrew Shum 11/03/2015 RifTribe Nov3-3 rep ladder Part A: Push-press (12 min)
3-3-3-3-3-3-3-3-3-3
*Use same weight for last 5 rounds

Part B: 14 min AMRAP
3 Rep Ladder of:
-Box Jumps (24/20)
-Strict Press (77lbs)
-Wall-Balls (20/10)
*Increase 3 reps each round
 4 rounds 23 reps
Performed as RX
Andrew Shum 10/30/2015 RifTribe Strength Part A: OHS
12 min to find 1RM

Part B: Bar Bell Rows
10 min to find
5RM
3RM
1RM

Part C: Conclusion (3 min)
30 OHS + 30 Barbell rows
*Use naked bar (45lb)
 75 lbs
Performed as RX
Andrew Shum 10/29/2015 RifTribe Strength + Metcon A: Push Press (2 rounds)
8 reps @ 65%
6 reps @ 70%
4 reps @ 75%

B: 12 min AMRAP of
8-push-ups
6-box jumps
6-pull-ups
8-1 arm KB snatch (20k/12k)
 6 rounds 15 reps
Performed as RX
Andrew Shum 10/27/2015 RifTribe Strength and Metcon A: 12 min 5 sets of:
3-Thrusters + 3 Push press

Rest 3 min
B: 8 min AMRAP of:
5-Squat Cleans (95lbs)
8-Burpees
27-DUs
 4 rounds 0 reps
Performed as RX
Andrew Shum 10/22/2015 RifTribe Strength 4 rounds of max rep back squats @ 82% 1RM 22 reps
Performed as RX
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