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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 10/22/2015 RifTribe Oct 22, 2015 5-Bench Press @ 75%
5-Wall-Walks
12-K2E
 2 rounds 0 reps
Workout Scaled
Andrew Shum 10/09/2015 RifTribe Oct 9 8-1 of the following:
Thrusters (77lb)
Pull-ups
*2 min rest*

6-1 of the following:
Thrusters (95lbs)
C2B
*1 min rest*

1 mile run!!
 23m 30s
Workout Scaled
Andrew Shum 10/08/2015 RifTribe Fun 2-Box Jumps
2-Deadlifts @160lbs
12-Sit-ups

*Add 1 Squat Clean and box jump each round.
 10 rounds 20 reps
Performed as RX
Andrew Shum 10/05/2015 RifTribe Oct4 2015 A: Front Squat
4-4-4-4-@ 70-75%1RM
4-4-4-4-@ 60%1RM
Max Rep @ 55% 1RM

*Between each round (9rds) perform:
8 Ring Dips
5 box jumps (30)
 21 reps
Performed as RX
Andrew Shum 10/03/2015 RifTribe 10:03:2015 Buy in 50 kb swings (44/25)
21-15-12-9-6
SDHP
Jump squats
KB push press
Cash out: 1 min max rep push-ups
*200m run and 20 sit-ups between each round 		24m 20s
Performed as RX
Andrew Shum 09/21/2015 RifTribe 9-21-15 A. Bench Press (15 min)
3 sets of max reps
*Must get at least 6 reps and no more than 10 reps each set

Rest 2 minutes

B. 2 TABATA

K2E
KB swings 		135(10)-165(10)-185(6) lbs
Performed as RX
Andrew Shum 09/08/2015 RifTribe PBE is 43 Buy-in: 100 DUs
3 rds of:
30-Wall Balls (20/10)
25-Hang Cleans (105lbs)
20-Box Jumps (24/20)
Cash-out: 100 DUs
 31m 04s
Performed as RX
Andrew Shum 09/03/2015 RifTribe Sept 3 Metcon 4 rds of:
10-Front rack lunges (95/45#)
10-KB Swings
10-Wall-Balls 20/10#
Cash out: 50 push-ups and 50 Russian Twists (16k kettle bell)		 13m 20s
Performed as RX
Andrew Shum 08/20/2015 RifTribe 1min max 4 Rounds of:
1 min max reps Pull-ups
1 min max reps HSPU
1 min max reps DUs
2 min rest
 215 reps
Workout Scaled
Andrew Shum 08/15/2015 RifTribe Saturday Fun 2 Rounds of the following:
3 min max rep ring rows
***1 Min rest***
3 min AMRAP
10 MB Overhead lunges 20/10
5 Burpees
***1 Min rest***
3 min to complete:
30 Double KB Front Rack lunges
Tree walk with KB 20/16 (right hand going/left hand coming)
 189 reps
Performed as RX
Andrew Shum 08/07/2015 RifTribe Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

BG: 9:18rx----00:00rx
NG: 9:37rx----00:00rx
AS: 13:40rx----00:00rx

Kids: Annie scaled to singles and sit-up reps reduced as needed i.e.
25-20-15-10-5.
 8m 26s
Performed as RX
Andrew Shum 08/06/2015 RifTribe Shoulder smoke (20 min cap)
15-12-9-6-3
-push-ups
-strict press (rx = 75/45 or more) *kids use kettle bell

*Complete 25 Air Squats between each round!
 11m 09s
Performed as RX
Andrew Shum 08/04/2015 RifTribe Strength Part A:
15 min to find 1RM Bench Press
 225 lbs
Performed as RX
Andrew Shum 08/04/2015 RifTribe Aug3 Part B: (9 min Cap)10to1 of:
-Burpees
-Air Squats
-Weighted Sit-ups (35/25)
*40 DUs (Cash-out)
 7m 42s
Performed as RX
Andrew Shum 08/03/2015 RifTribe Aug3 18-KB swings (20/12)
18-Over Head Lunges (75lbs)
18-Pistols

*Perform 5 strict pull-ups between each round (unbroken)
*reduce 3 reps each round, but continue 5 strict pull-ups unbroken.
 18m 37s
Workout Scaled
Andrew Shum 08/01/2015 RifTribe Saturday Fun AMRAP (18min)
Buy-in: 400 m run (for time)
30 SEC REST
4-KB Front Rack Lunges (20K/12K)
4-Pull-ups (scale to ring rows)
4-Air Squats
8-KB Front Rack Lunges (20K/12K)
8-Pull-ups
8-Air Squats

*add 4 reps each round!!
 5 rounds 24 reps
Performed as RX
Andrew Shum 07/31/2015 RifTribe PartB 4 Min AMRAP of:
20-DUs
20-Sit-ups
 4 rounds 5 reps
Performed as RX
Andrew Shum 07/30/2015 RifTribe July30 4 rounds of:
10-clean and jerk (115/55)
10-C2B
15-Push-ups (hands close together)
15-Box Jumps (24/20)
 22m 25s
Workout Scaled
Andrew Shum 07/24/2015 RifTribe Press Ladder A Part A: Strict press & Push-press
3-3-3-3-3-3
*Work to heaviest 3RM in strict press. Then, start with heaviest weight and do max rep push-press with each weight you used for strict press.
 75 reps
Performed as RX
Andrew Shum 07/24/2015 RifTribe Part B Part B: AMRAP 12 MIN
12-Bar Bell Ring Rows
10-Box Jumps 20
8-C2B
 3 rounds 0 reps
Workout Scaled
Andrew Shum 07/23/2015 RifTribe July23 Buy-in: 50 Pull-ups
3 rds of:
21-Kettle Bell Swings (20k/12k)
15-Box jumps (24/20)
10-Push-ups
Cash out: 25 V-ups
 17m 20s
Workout Scaled
Andrew Shum 07/21/2015 RifTribe Regular July 21 For time (22 min cap)
10! Of:
Power Cleans or Power Snatches
Ring Dips
Cash out: 50 reverse lunges
*5 Burpee penalty if let go of bar or is rested on ground.

Color for Clean/Snatch
Black: 155/105, 135/95
Blue: 135/95, 115.75
Orange: 115/75, 95/65
White: 95/65, 75/55
Grey: 75/55 or less
 17m 32s
Performed as RX
Andrew Shum 07/18/2015 RifTribe Saturday Fun Buy-in: 30 Burpees
3 rounds of:
15- Push press (80lb/12k KB)
12- Ring Dips
10-V-ups
6-C2B (scale 10 strict pull ups)
Cash-out: 20 Burpees
 22m 07s
Workout Scaled
Andrew Shum 07/17/2015 RifTribe July17 4 Rds of (25min cap):

12-Hang Clean (High hang pos #1)

12-Bar Bell box step-ups (20/75lb)

12-KB Swings (20k/12k)

12-Sit-ups

Cash-out: 100 DUs		 21m 23s
Performed as RX
Andrew Shum 07/16/2015 RifTribe July16 (Part A) Part A: Strict press
3-3-3-3-3
*Build to heavy weight, just short of max
 105 lbs
Performed as RX
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