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Andrew Shum 02/12/2018 RifTribe None Monday

squat clean combo
Every minute for 14 minutes do:
Min 1:
1-(pos 3) squat cleans + 1 (pos 2) squat clean (low) + 1 (pos) 1 squat clean (high hang)
Min 2:
40 sec max rep banded pull-ups
(green or black or red band)

*clean weight is 75% 1RM squat clean
 89 reps
Performed as RX
Andrew Shum 02/10/2018 RifTribe Just Body 3 Rounds for time
90-Air Squats
60-Sit-ups
30-Push-ups
 21m 16s
Performed as RX
Andrew Shum 02/09/2018 RifTribe 9Feb19 10 Rounds
3-Clean and Jerks 115lb/85lb)
6-Deadlifts (115lb/85lb)
9-Wall-Balls
 13m 18s
Performed as RX
Andrew Shum 02/08/2018 RifTribe 8Feb18 Part A: Strength
4x3-Push Press @ 70% 1RM
4x2-Push Press @ 80% 1RM
4x1-Push Press @ 88% 1RM
*add your heaviest load successfully lifted from each percentage (eg. 135, 150, 160 = 445)

Part B:
For Time:
50-Supermans
75-Sit-ups
 395 lbs
Performed as RX
Andrew Shum 02/06/2018 RifTribe 6 Feb 2018 15! of
--KB Shoulder(strict) Press
--Air-Squats
Do 2 strict unbroken pull-ups after each round. Scale up to strict C2B.

*Rx KB: guys 20k/gals 12k
 19m 10s
Performed as RX
Andrew Shum 02/03/2018 RifTribe 3Feb2018 (Partner)
15 min
Partner 1 does:
8-Goblet Squats
8-pull-ups
Partner 2 does
Hand Stand Hold
At minutes 5 and 10 both partners must do 15 synchronized burpees.

*rotate each round.

*If partner's feet come off the wall during HS Hold, then other partner must stop and if the pull-up or goblet squat rep hadn't been locked out the that rep is no-rep.
 9 rounds 11 reps
Performed as RX
Andrew Shum 02/02/2018 RifTribe 02Feb2018 (12 min AMRAP)

6-Barbell Rows (115lb)
6-KB Clean and Jerk 53lb/35lb
9-Barbell Rows (115lb)
9-KB Clean and Jerk 53lb/35lb
20-DU's
 3 rounds 12 reps
Performed as RX
Andrew Shum 01/30/2018 RifTribe 30Jan2018 5x3-Clean Pulls
5x3-Snatch Pulls
*Build to heavy weight

Tabata#1
--Right Arm KB Jerks
--Left Arm KB Jerks
Tabata#2
--Right Arm KB Snatches
--Left Arm KB Snatches

*Record total reps
*No break between Tabata 1 & 2
Guys: 53lb/45lb KB
Gals: 35lb/26lb KB
 112 reps
Performed as RX
Andrew Shum 01/27/2018 RifTribe None Saturday (EMOM) 6 rounds (24min)

45 sec Front Rack Lunges (75lb/45lb)
20 sec rest
45 sec weighted sit-ups (25lb/15lb)
20 sec rest
45 sec Tree Runs (touch tree)
20 sec rest
45 sec C2B
20 sec rest
 267 reps
Performed as RX
Andrew Shum 01/26/2018 RifTribe None Friday
Christine Modified
3 rounds for time of:
800 m run
12 Bodyweight deadlifts
21 Box Jumps		 19m 02s
Performed as RX
Andrew Shum 01/20/2018 RifTribe Nathan's Saturday For time:

50-40-30-20-10

Pistols
Sit ups
200m run
 16m 56s
Workout Scaled
Andrew Shum 01/18/2018 RifTribe 3x3 Strength Front Squats
3-3-3

Thrusters
3-3-3

Push Jerk
3-3-3
 1530 lbs
Performed as RX
Andrew Shum 01/13/2018 RifTribe None Description:
Compare with: 07082017 and 10142017
Description:
100-Air Squats
10-HSPU (2:1 hand release pu)
75-Air Squats
15-HSPU (2:1 hand release pu)
50-Air Squats
20-HSPU (2:1 hand release pu)		 13m 49s
Workout Scaled
Andrew Shum 01/11/2018 RifTribe 011118 10! Of:
OverHead Lunges (95lb/65lbs)
Barbell Rows (95lbs/65lbs)

Retake from 7/18/17 and 10/10/17
compare times		 9m 00s
Performed as RX
Andrew Shum 01/08/2018 RifTribe 01082018 For time:
105-lb. thrusters, 10 reps
50 double-unders
105-lb. thrusters, 8 reps
40 double-unders
115-lb. thrusters, 6 reps
30 double-unders
115-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Record time to complete.
 8m 26s
Performed as RX
Andrew Shum 01/08/2018 RifTribe 01082018 For time:
105-lb. thrusters, 10 reps
50 double-unders
105-lb. thrusters, 8 reps
40 double-unders
115-lb. thrusters, 6 reps
30 double-unders
115-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Record time to complete.
 6m 20s
Performed as RX
Andrew Shum 01/06/2018 RifTribe NewYear 2018 Saturday (Compare to Jan 4, 2016 and Jan 7, 2015 )
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
17- KB Clean and Jerks (20k/12k)
17-Deadlifts @155
--max rep unbroken push-ups
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
18-KB Clean and Jerks (20k/12k)
18-Deadlifts @ 155
--max rep unbroken push-ups
BG:16:18rx
*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 16m 04s
Performed as RX
Andrew Shum 01/01/2018 RifTribe 01012018 Bench Press (Tempo)

3-3-3-3-3 (%67 1rm or more)
5-5-5-5-5 (%75 1rm or more)


10! Of
Push-ups
Sit-ups

*maintain heavy weight
*3 sec lowering on each rep.
*post weight in comments
 4m 38s
Performed as RX
Andrew Shum 12/28/2017 RifTribe None TABATA #1
> Deadlifts (225lb.)
> OH KB lunges (20k/12)

30 sec rest

TABATA #2
> Deadlifts (185lb.)
> Box Jumps

30 sec rest

TABATA #3
> Deadlifts (135)
> Goblet Squats (20k/12k)

175 reps
Performed as RX
Andrew Shum 12/26/2017 RifTribe None A. Skill work

12 min. EMOM
3 clean pulls+ 2 cleans+ 1 Jerk

TABATA#1
>SDHP (24/16)
>Unbroken push ups

TABATA#2
> Superman holds
> Plank		 96 reps
Performed as RX
Andrew Shum 12/23/2017 RifTribe 12 Days of Christmas Saturday 12 Days of Christmas

1-100m run
2 deadlifts (2015:185/97)(2016:205/115)
3 burpees
4 box jumps
5 pushups
6 pullups
7 sit ups
8 gobblet squats (2015: 45/25) (2016: #53/35)
9 KB swings (2015: #45/25) (2016: #61/35)
10 Wall balls
11 DU's
12 HSPU		 35m 00s
Performed as RX
Andrew Shum 12/21/2017 RifTribe None Thursday CF.com 171215

12 Minute clock, 105lb barbell, complete:

1 min of squat cleans

1 min of push-jerks

2 min of squat cleans

2 min of push-jerks

3 min of squat cleans

3 min of push-jerks

*record reps for each set		 78 reps
Performed as RX
Andrew Shum 12/16/2017 RifTribe None Saturday

21-15-9 of

--bar bell push-ups

--barbell rows @ 105/65

rest 2 minutes

300 air squats		 17m 16s
Performed as RX
Andrew Shum 12/14/2017 RifTribe None Friday

2 min of max rep hang power cleans 110/75

1 min rest

1 in max rep DUs

1 min rest

2 min max rep back squat 110/75

1 min rest		 218 reps
Performed as RX
Andrew Shum 12/12/2017 RifTribe None Tuesday

For time:

25-pull-ups

50-push-ups

75-air-squats

45-box jumps

20-strict pull-ups

40-wall-balls

60-sit-ups

30-Burpees		 25m 06s
Performed as RX
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