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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 05/02/2015 RifTribe None 3 Rounds for time
30-KB Thrusters (16kg L/R arm)
15-Knees to Elbow
3-HSPU (Scale 10 sec holds/3:1 on box)
200 m run
25-Weighted Sit-ups (25lbs) (weight on chest)
15-Push-ups
3-HSPU (Scale 10 sec holds/3:1 on box)
200 m run

**20 Strict pull-ups and 30 Burpees to be done as buy-in or cash-out (your choice)
 38m 08s
Workout Scaled
Andrew Shum 05/01/2015 RifTribe May 1, part A. Trio lift 1dead lift+1 power clean+1 jerk.
2-2-3-3-2-2-1

*build to heaviest 		135 lbs
Performed as RX
Andrew Shum 05/01/2015 RifTribe May 1 part B. 15-12-9-6
Ring Dips
OHS (75lbs)
Box Jumps
200 m run
 16m 19s
Workout Scaled
Andrew Shum 04/30/2015 RifTribe April 30 25-Supermans
20-Wall-Balls
15-Bar Ring Rows (75lbs)
200 m run
 19m 07s
Workout Scaled
Andrew Shum 04/27/2015 RifTribe None Part A: Front Squats
3-3-3-3-3 (build to heaviest)

Part B: 4 Rounds for Time of:
10-Front rack lunges (75lbs/35kg)
8-push-ups
6-Box Jumps
4- push-press (107lb)		 157 / 9:15 lbs
Performed as RX
Andrew Shum 04/17/2015 RifTribe None Part A: Floor Press
6-6-5-5-3-3-2-2
*build to heaviest weight for 2RM.

Part B:
3 Rounds of:
15- Wall Balls
10-Knees to Elbows
15-Sit-ups
10-Pistols
*Record weight/time		 205 / 11:20 lbs
Performed as RX
Andrew Shum 04/16/2015 RifTribe None Part A: AMRAP for 14 min
5-OHS (85lbs)
10-KB Swings (16kg)
20- DUs (3:1)

Part B: 3 rounds of:
90 sec to complete max rep:
--HSPUs
--Close grip push-ups

*once you come off wall you are done
*push-ups are unbroken		 7 rounds 23 reps
Workout Scaled
Andrew Shum 04/14/2015 RifTribe None 20 min AMRAP of:
1-Deadlift (@55-60%)
1-Burpee Pull-up
1-Goblet Squat
1-Ring Dip

*Add one rep each round
*at 11 minutes begin working back down from
where you are with reps. Rx is getting back down before 0:00.		 6 rounds 7 reps
Workout Scaled
Andrew Shum 04/13/2015 RifTribe None 21 Min EMOM

Minute 1 - 15 situps
Minute 2 - 5 Snatches (85lbs)
Minute 3 - 10 Push-ups (close grip thumbs touching)		 7 rounds 0 reps
Workout Scaled
Andrew Shum 04/11/2015 RifTribe None 5 Rounds of:
10-Burpee Step-ups (20)
10 Air Squats
10-KB Lunges (16kg)
10 Air Squats
10-Ring descends
10 Air Squats
10-Ankle Touches
10 Air Squats
10-Froggers
10 Air Squats		 26m 54s
Performed as RX
Andrew Shum 04/09/2015 RifTribe None 4 Rounds of:
20-KB Thrusters (35lbs)
15-Box Jumps (24)
10- Chest 2 Bar pull-ups
5- Power Cleans @65-70%		 21m 15s
Workout Scaled
Andrew Shum 04/07/2015 RifTribe Every 90 sec + 10 Min AMRAP Every 90 sec for 8 sets
Sets 1-4 5-push press
Sets 5-8 3 push jerks
**from the ground

10 Min AMRAP of
2-front squats (135lbs)
2-Burpees
*add two reps each round		 5 rounds 12 reps
Workout Scaled
Andrew Shum 04/06/2015 RifTribe 20 Min AMRAP 15-Med-Ball Cleans
10-Barbell Rows (75lbs or more)
5-HSPUs
5-Pull-ups
*rest 1 minute between each round
 4 rounds 15 reps
Workout Scaled
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