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Robert Greer 01/27/2018 RifTribe None Saturday (EMOM) 6 rounds (24min)

45 sec Front Rack Lunges (75lb/45lb)
20 sec rest
45 sec weighted sit-ups (25lb/15lb)
20 sec rest
45 sec Tree Runs (touch tree)
20 sec rest
45 sec C2B
20 sec rest
 175 reps
Performed as RX
Robert Greer 01/26/2018 RifTribe None Friday
Christine Modified
3 rounds for time of:
800 m run
12 Bodyweight deadlifts
21 Box Jumps		 18m 10s
Performed as RX
Robert Greer 01/25/2018 RifTribe 25Jan2018 Strict Press (12 min)
3-3-3-3-3-3-3 @ 80%
*Take bar from groun

10 min AMRAP of:
50-Wall Balls
25-Burpees
50-Sit-ups
 8m 00s
Workout Scaled
Robert Greer 01/20/2018 RifTribe Nathan's Saturday For time:

50-40-30-20-10

Pistols
Sit ups
200m run
 15m 59s
Workout Scaled
Robert Greer 12/01/2017 RifTribe REPS Tabata 4 rounds (8 min
30 sec flutter kicks
30 sec rest
30 sec DUs
30 sec rest

--Rest 1 min--

AMRAP-11 min (min 9- min 20)
3-Snatches @ 110lb/65lb
3-Barbell rows @ 110lb/65lb
3-HSPU

*Add total reps from tabata and AMRAP		 400 reps
Performed as RX
Robert Greer 11/30/2017 RifTribe 11302017 21-18-15-12-9-6-3
--KB Swings (24k/16k)
--Hand Release Push-ups
4-strict Burpees pull-ups after each round.
 14m 41s
Performed as RX
Robert Greer 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		 25m 43s
Performed as RX
Robert Greer 11/27/2017 RifTribe 11272017 Every 20 seconds for 10 min
-1 Squat Clean (pos 1) at 67-73% 1RM

Rest 1 minute

@ min 11-20 (9 min) do the following

15-12-9
--Push-press (95lb/65lb)
--Pull-ups
40 DUs
*Record time for part B		 6m 30s
Performed as RX
Robert Greer 11/25/2017 RifTribe 11252017 3-three minute rounds of:
400 m run
max rep push-ups

rest 1 minute

3-two minute rounds to complete
50-air squats
max rep pull-ups
 109 reps
Performed as RX
Robert Greer 11/24/2017 RifTribe 11242017 AMRAP

15 minutes complete as many 135lb Clean and Jerks as a 3 person team.

*Each member must do 2 reps before next partner can participate.

Record Reps!		 101 reps
Performed as RX
Robert Greer 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

308 reps
Performed as RX
Robert Greer 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
 85 reps
Performed as RX
Robert Greer 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 62 reps
Performed as RX
Robert Greer 11/17/2017 RifTribe 11172017 10-10-10-10
Front Squat

30-HSPU
 7m 36s
Performed as RX
Robert Greer 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)
 11m 38s
Performed as RX
Robert Greer 11/14/2017 RifTribe 11132017 30-24-18-12-16
-Wall-Balls
-Med-Ball Sit-ups
30-DUs
 15m 23s
Performed as RX
Robert Greer 11/13/2017 RifTribe 11132017 5 x the following combo:
1 Snatch Balance + 1 OHS

 130 lbs
Performed as RX
Robert Greer 11/13/2017 RifTribe 11132017 5 rounds of:
20 sec max rep SDHP (75/45)
40 sec rest
20 sec max rep OHS (75/45)
40 sec rest		 128 reps
Performed as RX
Robert Greer 11/11/2017 RifTribe 11112017 AMRAP (15 minutes)
6-Push-ups
8-Strict Pull-ups
12-KB Snatch (6-L/6-R)
*Pick weight for KB Snatch		 176 reps
Performed as RX
Robert Greer 11/10/2017 RifTribe 11102017 21-15-9
9-Squat Snatch (High hang)
7-Snatch Deadlifts
5-Squat Snatch (from the ground)
25-DUs
7-Squat Snatch (High hang)
5-Snatch Deadlifts
3-Squat Snatch (from the ground)
25-DUs
4-Squat Snatch (High hang)
3-Snatch Deadlifts
2-Squat Snatch (from the ground)
25-DUs

*72% of 1RM for weight		 7m 57s
Performed as RX
Robert Greer 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		 8 rounds 20 reps
Workout Scaled
Robert Greer 11/07/2017 RifTribe 11072017 2 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
 17m 54s
Performed as RX
Robert Greer 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
 236 reps
Performed as RX
Robert Greer 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)
 17m 54s
Performed as RX
Robert Greer 11/03/2017 RifTribe None B. Lets get HEAVY!

Front Squats:
5-5-3-3-3-1-1-1-1-1

 215 lbs
Performed as RX
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