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Athlete Date Sort Location Workout Name Description Results
Robert G 06/21/2024 RifTribe Training The Bar 20 min cap:
21, Thrusters #75/45
21, Pull-ups
15, Thrusters #95/65
15, C2B Pull-ups
9, Thrusters #115/85
9, Strict Pull-ups
3, Thrusters #135, 95
3, BMU
 13m 58s
Performed as RX
Robert Greer 10/20/2022 RifTribe WOD 4 6weeks cycle 20 rounds of
5-pull-ups
8-push-ups
10-air squats
*Weight vest
 37m 22s
Performed as RX
Robert Greer 10/19/2022 RifTribe WOD 3 6week cycle 5-5-5-m @ 80% of 5
Heavy back squat

12 min AMRAP
12-DB walking lunge
12-DB push-ups
12 ft bear crawl
 6 rounds 18 reps
Performed as RX
Robert Greer 10/19/2022 RifTribe Bonus WOD 10-8-6-4-2--Hang Power Cleans 138lb

25-25-25-25-50-Double Unders

3-6-9-12-15-Sumo Dead Lifts 138lb		 11m 45s
Performed as RX
Robert Greer 10/18/2022 RifTribe WOD 2 6week cycle 4 Rounds of:
10-Snatches 95/65
19-Front Squats
24-2-KB Deadlifts
35lb
 18m 50s
Performed as RX
Robert Greer 10/17/2022 RifTribe WOD 1 6week cycle 8-8-8-m
Push press DB or barbell

10 rounds of
(rds 0-5)
8-DB rows 17.5kg
10-Burpee ODB
15-Back squats 88lb/40kg
(6-10)
DB rows stay the same and Burpees are over empty barbell. Back squats with naked barbell.
*Partner workout

 23m 00s
Performed as RX
Robert Greer 10/14/2022 RifTribe General 3-3-3-3-3 Shoulder Press

EMOM 15 min
Min 1: 6-Devils press
Min 2: 8-2Dumbbell Front Squats
Min 3: 10-V-ups

load for part A		 110 lbs
Performed as RX
Robert Greer 10/13/2022 RifTribe None 10!
Deadlifts 185lb
Burpees

Rest 2 min
10!
Weighted Pull-ups
Weighted Jump squats

*if no weight vest add 25 pull-ups and 55 jump squats		 19m 36s
Performed as RX
Robert Greer 10/12/2022 RifTribe General Back Squat
3-3-3-3-3

For Time: 4 Rounds of
5-V-ups
8-Push-ups
12-Dumbbell Reverse Lunges
 4m 17s
Performed as RX
Robert Greer 10/11/2022 RifTribe General Front Squat
3-3-2-2-1-1

10-8-6-4-2
Thrusters 95lb
2-4-6-8-10
Strict Pull-ups

Record weight in notes and time for part B		 5m 45s
Performed as RX
Robert Greer 10/10/2022 RifTribe General Workout A: Dumbbell push press (20kg)
8-8-8-M
10-10-10-10
Sit-ups w/ 33lb plate

B: 5 Rounds
8-Dumbbell Rows (20k DBs)
12-OH plate lunges (20k)
20 sec side plank R
20 sec high plank
20 sec side plank L

Record Reps for max in notes and time for part B.
Part A= 14 , Part B=13:33Rx
 13m 33s
Performed as RX
Robert Greer 10/07/2022 RifTribe Friyeah Friday
3-3-3-3-3
Hang or Ground Squat Clean

3 Rounds:
20-Dumbbell Snatches 50lbs
30-Sit-ups
40-Air Squats
 12m 28s
Performed as RX
Robert Greer 10/06/2022 RifTribe double couplet Thursday
21-15-9
Pull-ups
Front Squats (95lb)

15-12-9-6
Push-ups
Box Jumps
 12m 50s
Performed as RX
Robert Greer 10/05/2022 RifTribe None Wednesday
5-5-5-5-5Bench Press

10!
Dumbbell Cleans 45lbs
Burpees Over Dumbbells
 13m 56s
Performed as RX
Robert Greer 10/04/2022 RifTribe Oct 4 Tuesday
3-3-3-3
Wall walks
5-5-5-5 RDL

EMOM 12 Min
Min 1: 6-8 pull-ups w/vest
Min 2: 25 air squats w/vest
 198 reps
Performed as RX
Robert Greer 10/03/2022 RifTribe Oct 3 Monday
A: Dumbbell pressn (17.5kg 38.5lb)
8-8-8-M
6-6-6-6 Good mornings w/weight
33lb plate

B: 5 Rounds
8-push-ups
12-Goblet Squats 50lb
16-Russian Twists (15k plate)
 7m 56s
Performed as RX
Robert Greer 09/26/2022 RifTribe Franish Part A: 6x4 of Turkish Get Ups (35lb KB)

Part B:
30-20-10
Thrusters 75lb
Pull-ups
**BG: 5x5 of ring dips
9m 22s
Performed as RX
Robert Greer 09/24/2022 RifTribe Saturday Specials 5 Rounds for time of:

4 Hang power cleans (155lb)
8 KB swings 28kg
12 Push-ups
20 Russian Twist w/35lb KB		 14m 00s
Performed as RX
Robert Greer 09/23/2022 RifTribe None 15-15-9-6-3

Burpee Pull-ups

2KB Reverse Lunges (45lb)

Sit-ups		 12m 26s
Performed as RX
Robert Greer 09/19/2022 RifTribe None 4 x 10 of 1 leg deadlifts 35lb KB
*after each round 10 hollow body rocks

For time:
30 hang power cleans 95lb
40 K2E on ground (KB's behind head to hold to)
30 shoulder to overhead 95lb		 7m 02s
Performed as RX
Robert Greer 09/17/2022 RifTribe None 5x5 Floor Press 115lb

5x3 Sumo Deadlift (tempo down/no touch and go) 175lb

10! (6 min)
KB Swings
Goblet Squats
*53lb/35lb

Record time for part B		 3m 45s
Workout Scaled
Robert Greer 09/15/2022 RifTribe T U P 15-12-9-6-3
Hang Power Cleans (135lb)
Pull-ups
Front Squats (135lb)
Pull-ups
 23m 54s
Performed as RX
Robert Greer 12/07/2019 RifTribe Dirty Thirty
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

 16m 22s
Performed as RX
Robert Greer 12/06/2019 RifTribe 12-6-2019 Complex: Every 90 seconds for 6 rds (9min) complete:

2-Hang Power Cleans + 2 Front Squats + 2 push jerks (same weight for all 5 rounds)

10 min AMRAP
6-Box Jumps
4-Power Cleans
2-Bar Muscle-ups
 5 rounds 11 reps
Performed as RX
Robert Greer 12/03/2019 RifTribe 12-3-2019 Front Squats (15 min)
6-6-4-4-2-2-1

8 min AMRAP
3-strict pull-ups
6-med-ball get-ups 20/14
9-KB swings 53/35lb

*Total Reps for AMRAP
*Add 2RM and 1RM in strength pr's.		 82 reps
Performed as RX
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