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Robert Greer 03/07/2016 RifTribe None 7th Monday

3 Rounds of the following (19min)
5 Min AMRAP of
--Buy-in: 25 V-ups
-10 Barbell Front Rack lunges (alternate legs)
-10/8 Ring Dips (guy/gal)

Rest 2 min after each round

Black: 115/75; Blu: 95/65; Org: 75/55
 8 rounds 106 reps
Performed as RX
Robert Greer 03/05/2016 RifTribe March5 11 min AMRAP of:
2-push press (115/75; 95/65;75/55)
2-Deficite Push-ups (4 wood plates)
2-OTB Burpees
*add 2 reps each round

Rest 3 min

B: for time 10 min cap
Start at last full round completed and work backwards until all reps are completed.
 5 rounds 18 reps
Performed as RX
Robert Greer 03/04/2016 RifTribe March4.A A: 15 Min to perform:
Back Squat
5@ 75%
3@ 85%
Max @ 95%
*3 sec lowering and 1 sec pause at bottom for warm up and 1st set.
 3 reps
Performed as RX
Robert Greer 03/04/2016 RifTribe March4.B Extra Credit
B: 10 min EMOM of:
Odd min: 5-Strict Pull-ups
Even min: 5-Bent over Bar bell rows #95/65
 50 reps
Performed as RX
Robert Greer 03/03/2016 RifTribe Ladder...by 3 3rd Thursday
15 Min 3 Rep Ladder
3-DUs
3-Jump Squats
3-Scissor Kicks (Horizontal)
6-DUs
6-Jump Squats
6-Scissor Kicks

*Keep adding 3 reps each round!
 10 rounds 73 reps
Performed as RX
Robert Greer 03/02/2016 RifTribe Angie 100-Pull-ups
100-Push-ups
100-Sit-ups
100-Air Squats		 27m 32s
Performed as RX
Robert Greer 03/01/2016 RifTribe None 1st Tuesday
3 rounds of the following sequence
(23 min)
--90 sec max rep ring rows
--90 sec max rep ring dips
rest 1 min
--3 min AMRAP of:
10 KB Box step ups 20k/12k
30 DUs (2:1 singles)
Rest 1 min
*Rec total reps
 432 reps
Performed as RX
Robert Greer 02/29/2016 RifTribe Mon.29Feb2016 A: 15 min to find 1RM Snatch or Clean and Jerk 120 lbs
Performed as RX
Robert Greer 02/29/2016 RifTribe Mon29Feb2016_B B: 7 min AMRAP of:
5-OHS (75/45)
10-KB swings (20k/16k)
15-Sit-ups		 5 rounds 4 reps
Performed as RX
Robert Greer 02/27/2016 RifTribe Feb27. Sat! (22 min cap)
Buy in: 200 DUs

45-30-15 reps of:
--HSPU
--Strict Pull-ups

Cash-out 200 DUs
*must swap every 5 reps on HSPU and Strict Pull-ups. 2:1 singles
 21m 32s
Performed as RX
Robert Greer 02/25/2016 RifTribe Feb25. A 15 min to perform
Back Squat
3 @ 70%
3 @ 80%
Max @ 90%

*3 sec lowering, 1 sec pause at bottom of each warm-up set and first working set.
 200 lbs
Performed as RX
Robert Greer 02/25/2016 RifTribe Feb25. B B: every 90 sec for 7.5 min (5 rds)
Do: 5 strict pull-ups + 5 Bent over barbell rows @ either BL:107lb, BLU:95lb, OR:75lb. WH: 65lb or less.

Rec weight used and reps for A and color for B. (205, 7, OR rx)
 50 reps
Performed as RX
Robert Greer 02/23/2016 RifTribe Feb23 For Time (23 min cap)
5 rounds of the following:
20-back squats
20-Russian KB swings 45/35
50-DUs (2:1 singles)

Back Squat: Black=135; Blue=115/75
Orange=95/65; White=75/55 Grey=less
Rec color and time to complete
 15m 41s
Performed as RX
Robert Greer 02/22/2016 RifTribe Bench Mark 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.
 13m 45s
Performed as RX
Robert Greer 02/20/2016 RifTribe SAT: Feb20 5-HSPU
10-Pull-ups
15-KB Box Step ups (16k/12) 20box
7-HSPU
15-Pull-ups
20-KB Box Step ups (16k/12) 20 box
10-HSPU
20-Pull-ups
25-KB Box Step ups (16k/12) 20box
3-HSPU
5-Strict Pull-ups
5-Box Step ups 20 use two KB on final 5 (20k/16k)
 10m 18s
Performed as RX
Robert Greer 02/19/2016 RifTribe Feb19 4 Rounds of the following: (25min)
20 front rack lunges@95/65
25 sit-ups
20 Pull-ups
Rest 1 min

*the rest is obligatory!		 15m 39s
Performed as RX
Robert Greer 02/18/2016 RifTribe Feb18 24 Minute EMOM (6 Rounds)
Min 1: 3 muscle-ups (scale 8 C2B)
Min2: 15 Wall Balls @20/10
Min 3: 40 sec max rep DUs
Min 4: 5 HSPU

Rx = 63 reps x 6 rounds (378)
scaled = (408)		 416 reps
Workout Scaled
Robert Greer 02/16/2016 RifTribe Feb16 Jamie
For Time (22 min Cap)
800 m run
60 KB swings 20k/12k
40 Burpee Pull-ups
20 HSPU
 16m 43s
Performed as RX
Robert Greer 02/15/2016 RifTribe Feb15.A 10 min to find max reps for 1 set of X (choose color):
--Black: Strict Muscle-ups
--Orange: Strict Chest to Ring Pull-ups
--Grey: Feet Elevated Ring Rows
*3 attempts allowed
 9 reps
Workout Scaled
Robert Greer 02/15/2016 RifTribe Feb15.B Every minute for 12 min do:
Odd min = 6 Thrusters @ 95/65
Even min= 25 DUs
 186 reps
Performed as RX
Robert Greer 02/12/2016 RifTribe None 12th Friday
A: Split Jerk (15 min)
3-3-2-2-1-1
*Build to heaviest weight (from rack)

 175 lbs
Performed as RX
Robert Greer 02/12/2016 RifTribe Feb12, B B. For Time (7 min cap)
3 Rounds of:
7-Ring Dips
14-Knees to Elbows
21-Jumping Squats
 4m 23s
Performed as RX
Robert Greer 02/11/2016 RifTribe None 11th Thursday
Part A:
15 minutes to find 3RM Back Squat

Part B:
6@ 65/45
6@ 85/65
6@ 107/85
6@127/107
6@145/127
*Rest as necessary between sets
*Tempo is 2011 (down)
*Once you reach weight where form or tempo cannot be maintained, drop to the previous weight for remaining sets.
*record heaviest part A weight and weight that could be performed properly for 6 reps in B)
 107 lbs
Performed as RX
Robert Greer 02/11/2016 RifTribe Feb11,B Part B:
6@ 65/45
6@ 85/65
6@ 107/85
6@127/107
6@145/127
*Rest as necessary between sets
*Tempo is 2011 (down)
*Once you reach weight where form or tempo cannot be maintained, drop to the previous weight for remaining sets.
*record heaviest part A weight and weight that could be performed properly for 6 reps in B)
 107 lbs
Performed as RX
Robert Greer 02/11/2016 RifTribe None 11th Thursday
Part A:
15 minutes to find 3RM Back Squat

 210 lbs
Performed as RX
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