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Athlete Date Sort Location Workout Name Description Results
Robert Greer 07/24/2015 RifTribe Press Ladder A Part A: Strict press & Push-press
3-3-3-3-3-3
*Work to heaviest 3RM in strict press. Then, start with heaviest weight and do max rep push-press with each weight you used for strict press.
 85 reps
Performed as RX
Robert Greer 07/24/2015 RifTribe Part B Part B: AMRAP 12 MIN
12-Bar Bell Ring Rows
10-Box Jumps 20
8-C2B
 3 rounds 4 reps
Performed as RX
Robert Greer 07/23/2015 RifTribe July23 Buy-in: 50 Pull-ups
3 rds of:
21-Kettle Bell Swings (20k/12k)
15-Box jumps (24/20)
10-Push-ups
Cash out: 25 V-ups
 16m 18s
Workout Scaled
Robert Greer 07/21/2015 RifTribe Regular July 21 For time (22 min cap)
10! Of:
Power Cleans or Power Snatches
Ring Dips
Cash out: 50 reverse lunges
*5 Burpee penalty if let go of bar or is rested on ground.

Color for Clean/Snatch
Black: 155/105, 135/95
Blue: 135/95, 115.75
Orange: 115/75, 95/65
White: 95/65, 75/55
Grey: 75/55 or less
 15m 06s
Performed as RX
Robert Greer 07/17/2015 RifTribe July17 4 Rds of (25min cap):

12-Hang Clean (High hang pos #1)

12-Bar Bell box step-ups (20/75lb)

12-KB Swings (20k/12k)

12-Sit-ups

Cash-out: 100 DUs		 16m 42s
Performed as RX
Robert Greer 07/16/2015 RifTribe July16 (Part B) Part B: AMRAP (11 min)
5-Push-ups
5-K2E
5-ring dips
*Last minute (10-11) perform max rep Burpees.
 6 rounds 29 reps
Performed as RX
Robert Greer 07/16/2015 RifTribe July16 (Part A) Part A: Strict press
3-3-3-3-3
*Build to heavy weight, just short of max
 95 lbs
Performed as RX
Robert Greer 07/15/2015 RifTribe July 15 3-3-3-3-3
Bench press build to heavy weight		 125 lbs
Performed as RX
Robert Greer 07/15/2015 RifTribe July 15 10 min AMRAP
8 front rack lunges 80 lb
8 barbell rows 80 lb
8 knees to chest		 8 rounds 0 reps
Performed as RX
Robert Greer 07/14/2015 RifTribe July14 For time 22 min cap:
Black:
Buy-in 25 Burpees
5 rounds of-
12 pull-ups
6 deadlifts (225/155)
Cash-out: 25 Burpees
 13m 20s
Performed as RX
Robert Greer 07/13/2015 RifTribe FGB (scaled) Complete 3 rounds of the following:

-Wall-ball (20/10)
-SDHP (75lbs)
-Box Jump (20)
-Push-press (75lbs)

one minute each movement
record total reps		 199 reps
Performed as RX
Robert Greer 07/11/2015 RifTribe Part A Part A: EMOM (9min)
6-KB Thrusters
15 sec plank
 9 rounds 0 reps
Performed as RX
Robert Greer 07/11/2015 RifTribe Part B 10-Push-ups
15-KB Swings (16kg)
20-Sit-ups
 5 rounds 30 reps
Performed as RX
Robert Greer 07/10/2015 RifTribe 10 to 1 10 to 1 of
Front Squats 107lbs
Strict Pull-ups
*2 HSPU between each round
16m 23s
Performed as RX
Robert Greer 07/09/2015 RifTribe Part A Part A: (5 rounds) 3 min each round for each of us to cycle through the following: 2 deadlifts + 2 pulls + 2 hang power cleans (work to heaviest weight) 150 lbs
Performed as RX
Robert Greer 07/09/2015 RifTribe Part B Part B: 2 rds (5 min)
30 sec max rep hang cleans (107lbs)
30 sec max rep push-ups
30 sec max rep Russian Twist
1 min rest
3rd rd
40 sec max rep hang cleans, push-ups, russian twist (2 min)
 157 reps
Performed as RX
Robert Greer 07/07/2015 RifTribe Welcome Back 2 Rounds of the following
2 minutes max ring rows
1 minute max sit-ups
2 minute max rep DUs (SUs)
1 min max rep sit-ups
2 min max rep front squat (115)
1 min max rep sit up
2 min rest
 403 reps
Performed as RX
Robert Greer 06/20/2015 RifTribe ITF 3 rounds of the following (19 min)

6 min AMRAP of:
Buy-in of 45 air squats
30 DUs (2:1 singles)
15 Box Jumps (24/20)
10 Power Cleans 125/95 (scale to med ball cleans or KB cleans)
***rest 2 min***
 5 rounds 41 reps
Performed as RX
Robert Greer 06/19/2015 RifTribe Friday June 19 For time:
Buy in 50 KB lunges with 2 KBs (16k)
4 rds of the following:
5-muscle-ups
10-Back Squats
15-burpees

*scale for muscle-ups is 8 strict pull-ups.
*weight for back squats:
Black:135/95
Blue: 125/85
Orange: 115/75
White: 95/65
Grey 75/55 or less
 14m 46s
Workout Scaled
Robert Greer 06/18/2015 RifTribe June 18 EMOM: (15 min)
Min 1: 3 Clean and Jerk + 6 Bar Bell Push-ups
Min 2: 15 Med Ball Sit-ups
Min3: 20 Box Step ups with KB (16k)
 15m 00s
Performed as RX
Robert Greer 06/16/2015 RifTribe June 15a Front Squats
5-4-3-3-2-max reps at 80%		 10 reps
Performed as RX
Robert Greer 06/16/2015 RifTribe Partner Partner WOD for time:
20-Push-ups (partner Hand Stand Hold)
20-Sit-ups (L-hold)
20-KB Swings (45lb plate locked out overhead)
*Cash-out 150 Med Ball Thrusters

One partner does one movement as long as the other partner is performing the part in parenthesis.
17m 03s
Performed as RX
Robert Greer 06/15/2015 RifTribe June 15 15 min AMRAP
20-Push press (75lbs)
20-Wall Balls
20-Pull-ups
 6 rounds 20 reps
Performed as RX
Robert Greer 06/13/2015 RifTribe Saturday 4 Rds for time:
Buy in with 200 m run
20 KB Swings (16k/12k)
20 Russian Twists
20 Box Jumps (24/20)
20 KB Cleans
20 sec handstand hold
Cashout 30 Burpee Pull-ups
 19m 27s
Performed as RX
Robert Greer 06/12/2015 RifTribe June12 5 sets of Back Squat (22min cap)
5@ 50% with 3 sec hold at bottom
5@ 60% with 2 sec hold at bottom
5@ 70%
5@75%
max reps @ 80%
**After each set, perform 10 reps of 2 KB Strict Press and 10 V-ups
**Percentages from 3rm done May26.
 167 lbs
Performed as RX
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