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Athlete Date Sort Location Workout Name Description Results
Robert Greer 10/03/2015 RifTribe 10:03:2015 Buy in 50 kb swings (44/25)
21-15-12-9-6
SDHP
Jumo squats
KB push press
Cash out: 1 min max rep push-ups
*200m run and 20 sit-ups between each round 		23m 00s
Performed as RX
Robert Greer 09/07/2015 RifTribe Sept 7 12 min to find 1RM Jerk 150 lbs
Performed as RX
Robert Greer 09/07/2015 RifTribe METCON 10 min Amrap of:

6 KB swings (20k)
6 Clean and Jerks (70% of 1RM)
6 Goblet Squats (20k)
6 C2B		 3 rounds 12 reps
Workout Scaled
Robert Greer 09/05/2015 RifTribe Ladder 2-Burpees
2-V-ups
2-Med-Ball Cleans/KB Cleans (20k/12k)

*add 2 reps each round
*8 min to come back down ladder
 6 rounds 28 reps
Performed as RX
Robert Greer 09/04/2015 RifTribe Sept 4 3 Rds of:
20 deadlifts @155
20 Box jumps (24/20)
30 Sit-ups

 9m 57s
Performed as RX
Robert Greer 09/03/2015 RifTribe Sept 3 Metcon 4 rds of:
10-Front rack lunges (95/45#)
10-KB Swings
10-Wall-Balls 20/10#
Cash out: 50 push-ups and 50 Russian Twists (16k kettle bell)		 13m 12s
Performed as RX
Robert Greer 08/18/2015 RifTribe Aug 18 15 Min AMRAP
15-Sit-ups
12-KB Swings 20/12k
9-Med-Ball Cleans
 7 rounds 32 reps
Performed as RX
Robert Greer 08/17/2015 RifTribe Aug17part B 8 Minute AMRAP
12-Med-Ball Thrusters (20/10)
8-V-ups
6-Ring Dips
 5 rounds 0 reps
Performed as RX
Robert Greer 08/17/2015 RifTribe Aug17 Every 2 minutes (12 min for 6 rounds) perform:
2-Hang Squat Cleans + 1 tempo front squat (115/55)
5-weighted pull-ups (choose KB Color)
Blue 20k; Black 16k; Grey 12k; Teal 8k)
 body lbs
Performed as RX
Robert Greer 08/14/2015 RifTribe August friday 3 rounds of following sequence:
100 DUs (150 singles), then
5! Of:
Deadlift
HSPU

*Rest 1 min between round.
*Weight for deadlift is 185/95
HSPU scale: Black: strict; Orange: Kipping; White: 2:1 Push-ups; Grey 1:1 Push-ups
 26m 07s
Performed as RX
Robert Greer 08/13/2015 RifTribe Thursday Fun 12 Min for back squat
4-3-3-2-1

*build to heaviest weight
*after each set perform:
12-1 arm KB Rows with each arm (20k/12k)
10-Knees to Elbow (scale knees to chest)
 220 lbs
Performed as RX
Robert Greer 08/12/2015 RifTribe Wednesday Extra 5 to 1 of:
OHS (95/75)
HSPU

*1 Bar Muscle up between each round

 12m 45s
Performed as RX
Robert Greer 08/11/2015 RifTribe Am rapped out 3 Rds of:

7min AMRAP
Buy-in 400m run
3 ground to overhead
9 barbell push-ups
15 DUs (2:1) singles
**2 min rest between each round

Ground to overhead: 155/105; 115/75; 95/65 less
 9 rounds 54 reps
Performed as RX
Robert Greer 08/08/2015 RifTribe Saturday Delight Partner WOD

For time:
25 HSPU
100 KB swings (20k/12k)
100 air squats
100 DU (2 to 1 singles)

*400 m run between each round
 24m 51s
Performed as RX
Robert Greer 08/06/2015 RifTribe Shoulder smoke 15-12-9-6-3
-push-ups
-strict press (rx = 75/45 or more) *kids use kettle bell

*Complete 25 Air Squats between each round!
 15m 49s
Performed as RX
Robert Greer 08/06/2015 RifTribe Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

BG: 9:18rx----00:00rx
NG: 9:37rx----00:00rx
AS: 13:40rx----00:00rx

Kids: Annie scaled to singles and sit-up reps reduced as needed i.e.
25-20-15-10-5.
 7m 06s
Performed as RX
Robert Greer 08/04/2015 RifTribe Strength Part A:
15 min to find 1RM Bench Press
 145 lbs
Performed as RX
Robert Greer 08/04/2015 RifTribe Aug3 Part B: (9 min Cap)10to1 of:
-Burpees
-Air Squats
-Weighted Sit-ups (35/25)
*40 DUs (Cash-out)
 7m 30s
Performed as RX
Robert Greer 08/03/2015 RifTribe Aug3 18-KB swings (20/12)
18-Over Head Lunges (75lbs)
18-Pistols

*Perform 5 strict pull-ups between each round (unbroken)
*reduce 3 reps each round, but continue 5 strict pull-ups unbroken.
 15m 08s
Performed as RX
Robert Greer 08/01/2015 RifTribe Saturday Fun AMRAP (18min)
Buy-in: 400 m run (for time)
30 SEC REST
4-KB Front Rack Lunges (20K/12K)
4-Pull-ups (scale to ring rows)
4-Air Squats
8-KB Front Rack Lunges (20K/12K)
8-Pull-ups
8-Air Squats

*add 4 reps each round!!
 6 rounds 24 reps
Performed as RX
Robert Greer 07/31/2015 RifTribe July31 PartA Part A: EMOM (18 min/6 rounds)
Rounds 1-3:
4-Squat Cleans (135lb)
6-Strict Press (75lbs)
8-Pull-ups (Strict)
Rounds 4-6:
4-Front Squats
6-Push press
8-Kipping Pull-ups		 108 reps
Performed as RX
Robert Greer 07/31/2015 RifTribe PartB 4 Min AMRAP of:
20-DUs
20-Sit-ups
 4 rounds 30 reps
Performed as RX
Robert Greer 07/30/2015 RifTribe July30 4 rounds of:
10-clean and jerk (115/55)
10-C2B
15-Push-ups (hands close together)
15-Box Jumps (24/20)
 21m 43s
Performed as RX
Robert Greer 07/28/2015 RifTribe July28 Normal 21-15-12-9-6
--Power Snatch (75lbs)
--Pistols
--Goblet Squats (20k/12k)

*Power Snatch from the ground
** Perform 3 HSPU (strict) between each round (15 total).
 19m 27s
Workout Scaled
Robert Greer 07/25/2015 RifTribe None 5 Rounds of:

10- Burpee Box Jumps (24/20)

10- OHS (75lb/45lb)

10- Russian Twists (16k/12k)

Between each round do:

25-DUs (50 Singles) 		16m 14s
Performed as RX
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