Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Andrew Shum 10/26/2017 RifTribe 10262017 5x5 of Front Squats
*build to heavy weight, no pause between reps

10!
-C2B
-Jump Squats

--record part A in the PR's and part B below		 8m 13s
Workout Scaled
Andrew Shum 10/24/2017 RifTribe 10242017 4 Rounds of:
6-HSPU
9-Strict pull-ups
12-Deadlifts @ 185lb/110lb
40-DUs (3:1 singles
 17m 57s
Workout Scaled
Andrew Shum 10/23/2017 RifTribe 10232017 2-2-2-2-2-2
Squat Clean
*touch and go 2RM

15-12-9-18-6
-Front Rack Lunges @95lb/65lb
-Bar bell push-ups

--record weight in PR and time for B here.		 5m 50s
Performed as RX
Andrew Shum 10/21/2017 RifTribe 10212017 4 rounds of (8 minutes)
40 sec of: Hang Cleans @ 135lb/95lb
20 sec rest
40 sec of V-ups
20 sec rest

@ 10 minutes start the burpee ladder!

Burpee Ladder
Min 1 = 2 burpees
Min 2 = 4 burpees
Min 3 = 6 burpees
*each minute add 2 burpees
*if you cant complete all reps in a round then from that point on do 5 burpees each round until time ends

record reps for part a and completed round for burpee ladder		 88 reps
Performed as RX
Andrew Shum 10/19/2017 RifTribe Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

*Update time to PR's		 8m 44s
Performed as RX
Andrew Shum 10/14/2017 RifTribe 10142017 Compare with: 07082017
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)		 16m 40s
Workout Scaled
Andrew Shum 10/13/2017 RifTribe 10132017 5x3 Clean and Jerk
*must be touch and go push jerk

For Time (10 min cap)
75-Wall Balls
25-Burpees

*record weight for first part in strength pr's. Time for 2nd part below.		 4m 58s
Performed as RX
Andrew Shum 10/12/2017 RifTribe 10122017 For Time:
20-Power Cleans (95lb/65lb)
12-Barbell push-ups
16-Power Cleans (110lb/75lb)
12-Barbell push-ups
12-Power Cleans (135lb/95lb)
12-Barbell push-ups
8-Power Cleans (155lb/110lb)
12-Barbell push-ups
 12m 19s
Performed as RX
Andrew Shum 10/10/2017 RifTribe 10102017 07182017
Description:
10! Of:
OverHead Lunges (95lb/65lbs)
Barbell Rows (95lbs/65lbs)

BG:9:00rx
AS:9:02rx
NG: 7:56rx		 8m 41s
Performed as RX
Andrew Shum 10/09/2017 RifTribe 10092017 Emom 21 min
Min 1: 6-8 strict pull-ups
Min 2: 6-Thrusters 95lb/65lb
Min 3: 20 sec plank
*try to do as many unbroken as possible
 154 reps
Performed as RX
Andrew Shum 10/07/2017 RifTribe 10072017 Guys
75-jump squats each (one partner is in dead-hang from pull up-bar).
120-Overhead KB lunges (24k/16k)
120-Partner Sit-ups (with Wall ball)
30-Turkish Get-ups (20k/12k)
75-jump squats each (one partner is in dead-hang from pull up-bar).

 35m 12s
Performed as RX
Andrew Shum 10/06/2017 RifTribe 10062017 5x5 of Push Press
*once bar taps front rack then back up, no rest at this point.

5x5 of Barbell rows
*bar must tap pecks or just below. Try not to bounce on pull.

**record load for Barbell row below and Push press in your strength pr's/		 125 lbs
Performed as RX
Andrew Shum 10/05/2017 RifTribe 10052017 Buy-in of 20 HSPU
3 Rounds of:
20-Box Jumps 30/24
20-KB Strict Press (divide reps evenly)
20-Good mornings with naked barbell		 15m 30s
Performed as RX
Andrew Shum 10/03/2017 RifTribe 10032017 15 min AMRAP of:
8-KB-push-jerk (24k/16k)
15- Ring Rows
20-Flutter Kicks
 6 rounds 6 reps
Performed as RX
Andrew Shum 10/02/2017 RifTribe 10022017 Strict Press
2-2-2-2-2-2

10 min ladder
3-HSPU
2-V-ups
*add 2 v-ups each round

Record reps		 70 reps
Performed as RX
Andrew Shum 09/30/2017 RifTribe 09302017 Guys
120 DU's (each)
80 C2B pull-ups (40 each)
120 hang power snatches @ 75lb (60 each)
120 DU's each

Gals
150 singles each
80 pull-ups (40 each)
80 hang power snatches (40 each)
150 singles each
 29m 36s
Performed as RX
Andrew Shum 09/29/2017 RifTribe 09292017 5x5 of snatch
*increase weight or pick moderate but all 5 must be touch and go.

5x5 of bench press and same format as above record weight use for bench (snatch in strength pr's)
 109/195 lbs
Performed as RX
Andrew Shum 09/28/2017 RifTribe 09282017 3 rounds of
12-1 legged deadlifts
12-strict pull-ups
12-1 legged deadlifts
12-burpee box jumps 24"/20"
 15m 51s
Workout Scaled
Andrew Shum 09/26/2017 RifTribe 09262017 9-21-15
-KB swings
-Goblet squats
-Sit-ups
Cash out with 50 push-ups
*kb weight is 61lb/35lb		 8m 34s
Performed as RX
Andrew Shum 09/25/2017 RifTribe 09252017 Emom 21 min
Min 1: 3 front squats @ 165
Min 2: 5 c2b pull-ups
Min 3: 7 deadlifts @ 205
 75 reps
Performed as RX
Andrew Shum 09/23/2017 RifTribe 09232017 For time complete Ascend
15-Burpees
15-Ring Rows
15-Reverse Lunges w/ 2 KBs (16k/8k)
20-Burpees
20-Ring Rows
20-Reverse Lunges w/ 2 KBs (20k/12k)
35-Burpees
35-Ring Rows
35-Reverse Lunges w/2 KBs (24k/16)
50-V-ups
 23m 03s
Workout Scaled
Andrew Shum 09/22/2017 RifTribe 09222017 Every 90 seconds for 6 rounds do:
2-Snatches + 1 OHS
*Build to heavy weight

@ 10 minutes do 7 minutes do:
Max Rep Wall Balls #20/#14
*Record total Reps from both parts
 117 reps
Performed as RX
Andrew Shum 09/21/2017 RifTribe 09212017 0:00-3:00 do
3-Deadlifts @145
3-Hang Cleans
3-Burpees over the Bar
Max Rep DUs
1 Min Rest
4:00-8:00
4-Deadlifts @145
4-Hang Cleans
4-Burpees over the Bar
Max Rep DUs
1 Min Rest (8:00-9:00)
9:00-15:00
6-Deadlifts @145
6-Hang Cleans
6-Burpees over the Bar
Max Rep DUs

*Record total Reps
 358 reps
Performed as RX
Andrew Shum 09/19/2017 RifTribe 09192017
21-15-9-19-20
--KB Strict Press (16k/8k) (=reps per arm)
--Box Jumps 24/20
--Barbell OHS (45lbs/20lbs)
 13m 07s
Workout Scaled
Andrew Shum 09/18/2017 RifTribe 09182017 Weighted Pullups (12 minute cap)
3-3-3-3-2-2-1-1
**Build to 3RM, 2RM and 1RM
**must start w/arms fully extended and cannot create momentum from legs or hips.

B. At 13 min start 8 minute AMRAP of the following 1 rep ladder:
-Wall Ball Shots #20/#14
-KB Swing @ 24k/16k
-Ring Row
*record total reps
 96 reps
Workout Scaled
Previous 1...5678910111213...26Next