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Robert Greer 04/08/2016 RifTribe April8 21-18-15-12-9-6-3
--Bar Over Head
--Burpees
*200 m run
*Not from ground each time on Bar over head.
Blk: 125/105lb
Blu: 115/90lb
Ora: 95/75lb BG: 20:17rx
Grey: 75/57lb or less
 20m 17s
Performed as RX
Robert Greer 04/08/2016 RifTribe P'cubed 50-pistols
50-push-ups
20-Pull-ups
40-pistols
40-push-ups
20-Pull-ups
30-pistols
30-push-ups
20-pull-ups
20-pistols
20-push-ups
20-Pull-ups
10-pistols
10-push-ups
20-C2B
 36m 16s
Performed as RX
Robert Greer 04/07/2016 RifTribe April7 21-18-15-12-9-6-3
--Bar Over Head
--Burpees
*200 m run
*Not from ground each time on Bar over head.
Blk: 125/105lb
Blu: 115/90lb
Ora: 95/75lb BG: 20:17rx
Grey: 75/57lb or less
 20m 17s
Performed as RX
Robert Greer 04/05/2016 RifTribe April5.A A: 10 min EMOM
1st min: 50 DUs (2:1 singles)
2nd min: 16 Med Ball Sit-ups

3 min rest

B: 10 min EMOM
1st min: 10 BB Bent over rows
2nd min: 10 BB Push-ups
*never let go of bar
*Rx is all reps in A and B completed in time
(DU's=250, MB sit-ups=80, BB bent over rows and BB push-ups= 100 for total of 430 reps)		 430 reps
Performed as RX
Robert Greer 04/04/2016 RifTribe april4.A A: Find a heavy Clean and Jerk (not max)
OR
Find a heavy snatch (not max)


 125 lbs
Performed as RX
Robert Greer 04/04/2016 RifTribe April4.B
B: For time (8 min cap)
30 Clean and Jerks or Snatches
*55% of part A
 1m 16s
Performed as RX
Robert Greer 04/01/2016 RifTribe April1.A 12 min to find 3RM Hang
Power Clean.

*once bar picked up then do 3 reps unbroken
*Squat cleans are no reps		 165 lbs
Performed as RX
Robert Greer 04/01/2016 RifTribe April1.B For Time (10 min Cap)
3 Rounds of:
400 m run
25-KB Swings
 7m 50s
Performed as RX
Robert Greer 03/29/2016 RifTribe Mar29.A Part A: strength (12 min)
5x4 weighted pull-ups
*build to heavy weight and try to go unbroken		 30 lbs
Performed as RX
Robert Greer 03/29/2016 RifTribe Mar29.B 3 Tabata Rounds of:
-Hand Stand Hold
-Goblet Squats (#20/16)
-1 Arm Snatch
-Wall Ball (#20lb/14)
 274 reps
Performed as RX
Robert Greer 03/28/2016 RifTribe Mar28.A 4 rounds of:
10-push press (#75/55)
20-Sit-ups (straight leg)
 4m 07s
Performed as RX
Robert Greer 03/28/2016 RifTribe Mar28.B 3 Rep Ladder (12 min)
--KB Swings #20/16
--Strict Press (#65/45)
--Toes to Bar
 4 rounds 23 reps
Performed as RX
Robert Greer 03/26/2016 RifTribe Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats partition rounds as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 52m 10s
Performed as RX
Robert Greer 03/25/2016 RifTribe Four Fathers FourFathers

4 rounds of the following (22 min)

4 min AMRAP of:
4-front squats (95lb/65)
4-Burpees
4-20 box KB step ups 20k/12k
 22 rounds 4 reps
Performed as RX
Robert Greer 03/23/2016 RifTribe Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 8m 54s
Performed as RX
Robert Greer 03/22/2016 RifTribe Challenge 6 min AMRAP of :
6 Hang Cleans @115
6 Front Rack Lunges @115
6 OTB Burpees
---rest 3 min---
 4 rounds 14 reps
Performed as RX
Robert Greer 03/22/2016 RifTribe ChallengeB. Black For time 12 min cap
--Buy-in 150 DUs
3 rounds of
12 pull-ups
12 Thrusters @115
--Cash-out 50 sit-ups

 12m 56s
Performed as RX
Robert Greer 03/21/2016 RifTribe Karin's 11th 3 Rounds of:
3-21-11
--Over Head Squats (75/45)
--Sit-ups (weighted 25lb/15lb)
*after set of 11 then max time hand stand hold (every 5 second =1rep)

***90 sec rest***
 21m 45s
Performed as RX
Robert Greer 03/17/2016 RifTribe Orange Orange: 17 min AMRAP
12 C2B
10 HSPU (Scale:Ring Dips if not rx)
15 Jumping Squats
30 sec rest		 5 rounds 20 reps
Performed as RX
Robert Greer 03/15/2016 RifTribe Tuesday Fitness For Time (22 min cap)
80 DUs (2:1 singles)
40-KB swings 20k/16k
60 DUs (2:1 singles)
30 Box Jumps (24/20)
40 DUs (2:1 singles)
20-Power Cleans 125/85
20 DUs (2:1 singles)
10-Burpees
15 Fat Bar deadlifts @ 135
 12m 09s
Performed as RX
Robert Greer 03/14/2016 RifTribe Back Squats Use weight from 2/25 max rep
Percentages.
If 2 reps or less, add 5lbs
If 3-4 reps, add 10bs
If 5-6 reps, add 15lbs
If 7 + reps, add 20lbs

Part A: 15 min to perform:
Back Squat
5 @ 65% (BG: 166)
5@ 75%(BG: 190)
Max @ 85% (BG: 210- 5 reps)
**3 sec lower, 1 sec pause at bottom on each warm-up set and 1st working set.
 5 reps
Performed as RX
Robert Greer 03/14/2016 RifTribe march13 Part B: For Time (10 min cap)
10!
--strict pull-ups (no mix grip)
--Air Squats
6m 40s
Performed as RX
Robert Greer 03/12/2016 RifTribe Complex 21-15-9
--OHS (75/45)
--KB Push-press (16k/12k)
--Straight Leg Sit-ups
*1 Bar Muscle up between each round (scale 4 C2B)

**rest 2 min**

21-15-9
--Push-ups
--Jump Squat
--Pull-ups
*3 HSPU between each round
(scale 3:1 strict press 85lb/65lb)
record time!
 17m 50s
Workout Scaled
Robert Greer 03/10/2016 RifTribe BenchMark#2 21-15-9
-Deadlifts @185
-Box Jumps 24"/20"

Rest 2 min

15-9-6
-Pull-ups
-HSPU		 14m 11s
Performed as RX
Robert Greer 03/08/2016 RifTribe March8,2016 For Time (25 min cap)
800 m run
50-pull-ups
800 m run
40 Thrusters 95/65
800 m run
30-HSPU
 24m 45s
Performed as RX
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