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Athlete Date Sort Location Workout Name Description Results
Robert Greer 06/03/2016 RifTribe June3.A A: Back Squat
2-2-2-2-2-2-2-2
*increase weight
*3 sec lowering
 215 lbs
Performed as RX
Robert Greer 06/02/2016 RifTribe June2 Black:
Buy in: 800 m run
3 rounds of:
20-Pull-ups
20-Front rack lunges (#75/#45)
Cash out: 800 m run

Orange: 400 m run/15-reps
White: 200 m run/10-reps/#55/35
 15m 00s
Performed as RX
Robert Greer 05/31/2016 RifTribe May31 Part A: Squat Snatch
(15 min)
*15 reps @ 55% of 1rm
*15 reps @ 65% of 1rm

Part B: (8 min)
3 Rounds
1 min max reps Low hang power cleans
(#135/#80 minimum weight)
1 min max reps Burpees
1 min rest

*total reps
 90 reps
Performed as RX
Robert Greer 05/30/2016 RifTribe BenchMark (compare 2-22) For time (20 min cap)
10! Of the following:
-Thrusters
-Pull-ups
*20 DUs after each set

Thrusters@
Black: 115; Blue: 95
Orange: 75
White: less than 75lb
**Rec time and weight used.
 12m 00s
Performed as RX
Robert Greer 05/28/2016 RifTribe J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 20m 41s
Performed as RX
Robert Greer 05/27/2016 RifTribe Madness (EMOM-10 min)
3-Front Squats
3-Strict Pull-ups

*Front squats @ 85% body weight

*If you maintain for 10 min then rest 1 minute and then add 8 minutes with following reps/weight
+ 5-10 lbs on front squats
+ 2 strict pull ups
 18m 00s
Performed as RX
Robert Greer 05/26/2016 RifTribe 26 may 2016 10 Rounds
3-Hang Cleans @135
6-Ring Dips
9-Burpees
 14m 31s
Performed as RX
Robert Greer 05/24/2016 RifTribe 24 may 2016 High Hang Power Snatch
A: 2-2-2-2-2-2 (6 rounds)
*increase weight each round 2rm
 100 lbs
Performed as RX
Robert Greer 05/24/2016 RifTribe 24 may 2016 B: 30 high hang power snatch for time @ 65% from part A weight.
 0m 58s
Performed as RX
Robert Greer 05/23/2016 RifTribe 23 may 2016 50-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
40-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
30-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
20-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
10-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
 13m 21s
Performed as RX
Robert Greer 05/20/2016 RifTribe 20May2016 2 Rounds of:
800 m run
60-sit-ups
40-kb swings (20k/16)
20-push-ups
10-OH Lunges #95/65

Extra Credit = 100 Wall balls #20/14
 20m 06s
Performed as RX
Robert Greer 05/19/2016 RifTribe 19May2016 Complete the following work in 25 minutes

OHS = 3-2-2-1-1-1
Thruster = 3-2-2-1-1-1
Push Press = 3-2-2-1-1-1
*Build to max and record total weight for all 3
(eg453lb)
 445 lbs
Performed as RX
Robert Greer 05/17/2016 RifTribe 17May2016 Buy in: 100 wall balls #20/14
4 rounds of:
5-strict press #95/57
10-KB snatch (5 each arm)#16/12k
15-Pistols
 16m 20s
Workout Scaled
Robert Greer 05/13/2016 RifTribe FRIDAY 13TH 5 rounds of
13-Thrusters (80/57)
13-20 Box step-ups (80/57)
13-Pull-ups
13-Push-ups
 18m 19s
Performed as RX
Robert Greer 05/12/2016 RifTribe None 12th Thursday
Every 3 minutes for 3 rounds (9 sets)
Set#1 (Min 0-3, 8-11,17-20) complete
12-Burpees
12-Box Jumps
2-C2B (strict)

rest 1 min

Set#2 (min 4-7,13-16,21-24) complete
100-DUs
10-Deadlifts (225/145)
6-Barbell push-ups

rest 1 min
*add 2 reps each round and 20 DUs
*record completed number of sets
 5 rounds 107 reps
Performed as RX
Robert Greer 05/10/2016 RifTribe Maupin 4 rounds of:

800 m run
49-push-ups
49-sit-ups
49-airsquats		 41m 16s
Performed as RX
Robert Greer 05/09/2016 RifTribe Shoulders Part A: OHS
2-2-2-2-2 @ 90% of 1RM
2-2-2-2-2 Deficit HSPU
*take bar from the ground

Part B: 10 min AMRAP of:
50-DUs
10-OHS @ #75/45
2-HSPU (deficit)
 4 rounds 51 reps
Performed as RX
Robert Greer 05/07/2016 RifTribe Saturday 10!
-Strict pull-ups
-Push-press (95lb/65lb)
- hand release push-ups
-Barbell Rows (95lb/65lb)
 19m 19s
Performed as RX
Robert Greer 05/07/2016 RifTribe Sat.7 10!
-Strict pull-ups
-Push-press (95lb/65lb)
- hand release push-ups
-Barbell Rows (95lb/65lb)
 19m 19s
Performed as RX
Robert Greer 05/06/2016 RifTribe May6 3 front squats + 3 back squats
*Build weight

EMOM 5 rounds (15 min)
Min 1: 16 KB swings (20k/16k)
Min 2: 25 russian twists (45/25)
Min 3: 16 med ball sit-ups (20lb/14lb)
 140 lbs
Performed as RX
Robert Greer 05/05/2016 RifTribe May5.A 2 Hang Cleans + 1 Jerk
1@ 85%
1@ 85%
1@ 90%
1@ 95%
1@100-105%
 160 lbs
Performed as RX
Robert Greer 05/05/2016 RifTribe May5.B 3 rds of:
10-Clean and Jerk #105 (frm ground)
10-V-ups
10-C2B
 10m 11s
Performed as RX
Robert Greer 04/16/2016 RifTribe Benchmark.Blue Bench Mark (25min cap)
X rounds of:
10-Burpee Pull-ups
15-straight leg sit-ups
10-KB Swings (20k/12k)
20-Air Squats


Blue = 8 rounds

*Compare time with Jan 16th.
 22m 37s
Performed as RX
Robert Greer 04/12/2016 RifTribe April.12. 2 rounds of the following (24 min)
In 4 min window:
--run 600 m
--max rep strict pull-ups with remaining time

rest 2 min

In 4 min window:
--run 600 m
--max rep Sit-ups with remaining time

rest 2 min

Record reps for pull-ups and sit-ups
 120 reps
Performed as RX
Robert Greer 04/11/2016 RifTribe April11.A A: Bench Press (15 minute)
5 rep max
3 rep max
1 rep max
 145 lbs
Performed as RX
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