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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 11/12/2018 RifTribe 11122018 1-1-1-1-1-1-1-1-1 Clean and Jerk 111-121-131-141-151-161-171-181-191f lbs
Performed as RX
Andrew Shum 11/10/2018 RifTribe 11102018 Partner workout

3 rounds of:

3 min. max rep box jumps

3 min. max rep KB clean and jerk

3 min. max rep barbell rows		 508 reps
Performed as RX
Andrew Shum 10/31/2018 RifTribe 10292018 15 min AMRAP

10 burpees
10 KB front rack lunges
15 sit-ups
10 KB push press		 6 rounds 3 reps
Performed as RX
Andrew Shum 10/24/2018 RifTribe 10242018 Part A

3-3-3-3-3 strict press

Part B

7min AMRAP
20 KB push press
20 sit-ups		 4 rounds 19 reps
Performed as RX
Andrew Shum 10/22/2018 RifTribe 10222018 Part A:

15 min. to find heaviest weight for the complex - 2 power cleans + 2 front squats

Part B:

9 min. AMRAP

3 strict pull-ups
6 box jumps
9 wall balls		 5 rounds 9 reps
Performed as RX
Andrew Shum 10/17/2018 RifTribe 10172018 For time:

30 pull-ups
30 push-ups
30 sit-ups
30 box jumps
30 air squats		 10m 10s
Performed as RX
Andrew Shum 10/15/2018 RifTribe 10052018 5 rounds:
10 reverse lunges with front foot elevated 6in. (80lbs)
10 strict press (80lbs)
10 goblet squats (24kg)		 20m 36s
Performed as RX
Andrew Shum 10/13/2018 RifTribe 10142018 24-minute EMOM:

1st = 6 strict pull-ups or 8 kipping pull-ups
2nd = 12 box jumps (24)
3rd = 12 wall balls (20lb)
4th = 12 weighted sit-ups (25lb plate)		 24 rounds 0 reps
Performed as RX
Andrew Shum 10/09/2018 RifTribe 10092018 5-5-5-5-5 thrusters 111-121-130-140-150(4) lbs
Performed as RX
Andrew Shum 10/08/2018 RifTribe 10082018 10 rounds of:

10 push-ups
10 sit-ups
10 air squats		 10m 34s
Performed as RX
Andrew Shum 10/06/2018 RifTribe 10062018 2-minute row
60 KB swings 53/35
40 burpees
20 push-ups		 12m 10s
Performed as RX
Andrew Shum 10/05/2018 RifTribe 10052018 10! of

Deadlift
OTB Burpees

*200m run after 10-6
*100m run after 5-1

Choose color for deadlift:
black: 275/185
blue: 225/155
orange: 185/125
white: 155/105		 11m 43s
Workout Scaled
Andrew Shum 10/03/2018 RifTribe 09202018 24 min EMOM
6 rounds
Min 1: 5-8 strict pull-ups (reverse grip)
Min 2: 40 sec max rep push-ups
Min 3: 40 sec max rep goblet squats
Min 4: rest

*goblet squat weight 53/35		 249 reps
Performed as RX
Andrew Shum 10/01/2018 RifTribe 09152018 15 min AMRAP

21-KB Snatch (alternate arms)
15-Med-Ball Front Squats
9-Burpees		 4 rounds 5 reps
Performed as RX
Andrew Shum 09/29/2018 RifTribe 09292018 Partner WOD (12 min AMRAP)
21KB swings 53/35
15Burpees
9Plate Overhead Lunges (45/Grn)
*One partner works at a time and switch each movement		 5 rounds 0 reps
Performed as RX
Andrew Shum 09/28/2018 RifTribe 09282018 20 min. EMOM
Min 1:
8-KB strict press r-arm 20k/12k
8-KB strict press l-arm 20k/12k

Min 2:
Jump Squats

Min 3:
20-KB Reverse Lunges (front rack) 20k/16k

Min 4: Rest
*Record Total Reps completed		 310 reps
Performed as RX
Andrew Shum 09/27/2018 RifTribe 09262018 For Time:
100-Barbell Thrusters
100-Sit-ups
3 min dead hang from pull-up bar		 16m 35s
Performed as RX
Andrew Shum 09/25/2018 RifTribe 09252018 12 Min

Buy in 50-Strict Press w bar bell
1-pull-up
1-KB SDHP (28k/20k)
2-pull-up
2-KB SDHP (28k/20k)
*add 1 rep each round
Record total reps after the buy in.		 76 reps
Workout Scaled
Andrew Shum 09/24/2018 RifTribe 09242018 For Time
24-KB Front Rack Lunges (alt legs)
12-Burpees
48-KB Swings
12-Burpees
48-KB Front Rack Lunges (alt legs)
12-Burpees
24-KB Swings
12-Burpees
 15m 30s
Performed as RX
Andrew Shum 09/22/2018 RifTribe 09222018 9!
HSPU
Strict Pull-ups
*Do 5 V-ups every 4 minutes		 24m 35s
Workout Scaled
Andrew Shum 09/21/2018 RifTribe 09212018 Burpee Ladder

1st min = 2 burpees
2nd min = 4 burpees
3rd min = 6 burpees

add 2 burpees every minute until you complete 20 burpees		 8 rounds 10 reps
Performed as RX
Andrew Shum 09/18/2018 RifTribe 09182018 25 tempo pull-ups (5 sec up, 5 sec down)
50 tempo squats (45lb bar)		 75 reps
Performed as RX
Andrew Shum 09/17/2018 RifTribe 09172018 Part A - 5-5-5-5-5 Snatches

Part B - 5 min. AMRAP:

5 plate OH (15kg)
5 V-ups		 60-70-80-90-90 lbs
Performed as RX
Andrew Shum 09/15/2018 RifTribe 09152018 Part A - 5-5-5-5-5 squat cleans

Part B - 10 stair runs		 110-120-130-140-140 lbs
Performed as RX
Andrew Shum 09/14/2018 RifTribe 09142018 12 min AMRAP:

9 box jumps (20")
6 plate OH lunges (15kg)
3 handstand push-ups		 7 rounds 3 reps
Performed as RX
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