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Karin Shum 11/28/2017 RifTribe Jenna's 10th Jenna's 10th (compare with November 14, 2015)
Description:
Buy-in: 50 Jump Squats
11-14-10-9
--Pull-ups
--Ring Dips

20- Burpees

2 min rest then begin next section

Buy-in: 50-Sit-ups
11-14-10-9
--Box Jumps (#24#20)
--Over Head Lunges #75/#45/#15

17-Burpees
*Every 5 minutes perform 1 min plank		 32m 49s
Performed as RX
Karin Shum 11/28/2017 RifTribe Jenna's 10th Jenna's 10th (compare with November 14, 2015)
Description:
Buy-in: 50 Jump Squats
11-14-10-9
--Pull-ups
--Ring Dips

20- Burpees

2 min rest then begin next section

Buy-in: 50-Sit-ups
11-14-10-9
--Box Jumps (#24#20)
--Over Head Lunges #75/#45/#15

17-Burpees
*Every 5 minutes perform 1 min plank		 32m 49s
Workout Scaled
Karin Shum 11/23/2017 RifTribe TABATA madness Thursday: TABATA madness!!

Tabata #1
Back squats (95/45)

REST 1 MIN

Tabata #2
V-ups

REST 1 MIN

Tabata #3
Ring Rows

REST 1 MIN

Tabata #4
Hand Stand Hold

REST 1 MIN

Tabata #5
Med-Ball thrusters

*Record total reps all together

327 reps
Performed as RX
Karin Shum 11/21/2017 RifTribe None Tuesday

A. Technique/ Skill work

(15 min. Cap)

1. Muscle snatch + Snatch Balance (no dip)
(3+3)x3

2. Snatch Balance:
2x3, 2x2, 3x1
(work up in weight throughout sets)

B. TABATA Fun

TABATA#1
Thrusters (95/45)
TABATA#2
Burpees
 100 reps
Performed as RX
Karin Shum 11/18/2017 RifTribe None AMRAP (20 min)

Each partner does this once:

15- KB Deadlifts (24k/16k)
10- Synchronized Burpees
15- OH Lunges (45-25)

400m Run		 3 rounds 61 reps
Workout Scaled
Karin Shum 11/16/2017 RifTribe Grinder 12-Thrusters 75lb/45lb
15-Pull-ups
15-Thrusters 75lb/45lb
15-Pull-ups
18-Thrusters (75lbs/45lbs)
15-Pull-ups
20-Thrusters (75lbs/45lbs)
15-Pull-ups
22-Thrusters (75lbs/45lbs)
 19m 38s
Performed as RX
Karin Shum 11/14/2017 RifTribe 11132017 30-24-18-12-16
-Wall-Balls
-Med-Ball Sit-ups
30-DUs
 18m 45s
Workout Scaled
Karin Shum 11/09/2017 RifTribe Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 5 rounds 20 reps
Workout Scaled
Karin Shum 11/07/2017 RifTribe 11072017 3 rounds
400 m run
26-KB C&J (20ks alternate arms)
13-Burpees
400 m run
13-KB C&J (24ks alternate arms)
6-HSPU
 21m 09s
Workout Scaled
Karin Shum 11/06/2017 RifTribe 11062017 5 rounds (3 min each)
30 sec Hand stand hold
20-KB Swings (53lb/35lb)
20-OHS @ 75lb/45lb
30 sec rest
 224 reps
Workout Scaled
Karin Shum 11/04/2017 RifTribe None Saturday:

For time:
60 single-leg squats (alternating)
50 wall-ball shots (20/14)
40 box jumps (24/20)
30 deadlifts (@ 60% 1RM)
20 KB power cleans (24k/12k)
10 KB front squats (24k/12k)
 13m 40s
Workout Scaled
Karin Shum 10/31/2017 RifTribe None B. 10 min. AMRAP
3 burpee box jump-overs
3 deadlifts
6 burpee box jump overs
6 deadlifts
9 burpee box jump-overs
9 burpees
12 burpee box jump overs
12 deadlifts
ECT.
108 reps
Performed as RX
Karin Shum 10/30/2017 RifTribe None B. For time:

9-15-21 reps for time of:
Thrusters
Over the bar burpess

 8m 08s
Workout Scaled
Karin 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		 5m 34s
Workout Scaled
Karin 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		 96 reps
Workout Scaled
Karin 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		 9m 18s
Workout Scaled
Karin Shum 10/17/2017 RifTribe 10172017 Nathan 19
Buy in: 98-DUs

10-Snatches @115lbs
19-Wall Balls #20/14
18-Strict Pull-ups
10-Hang Cleans @ 155lbs
19-Wall Balls #20/14
19-Strict Pull-ups

Cash out: 10-Muscle-ups (ring or bar)
(scale options for cash out:
20 ring dips + 20 Ring Rows
20 C2B or 30 pull-ups)
 18m 08s
Workout Scaled
Karin 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
 10m 27s
Workout Scaled
Karin 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		 6m 55s
Workout Scaled
Karin Shum 10/07/2017 RifTribe 10072017 50-jump squats each (one partner is in dead-hang from pull up-bar).

90-Overhead KB lunges (16k/8k)
90-Partner Sit-ups (with Wall ball)
20-Turkish Get-ups (12k)

50-jump squats each (one partner is in dead-hang from pull up-bar).
 16m 03s
Workout Scaled
Karin 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		 13m 40s
Workout Scaled
Karin Shum 10/03/2017 RifTribe 10032017 15 min AMRAP of:
8-KB-push-jerk (24k/16k)
15- Ring Rows
20-Flutter Kicks
 9 rounds 8 reps
Performed as RX
Karin 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"
 14m 33s
Workout Scaled
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