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Robert Greer 12/17/2015 RifTribe Thursday Thursday
EMOM (18 min 6 rounds)
Min 1: Bar sequence
***(choose own weight)
2-squat cleans
2-hang cleans
2-Jerks
Min 2: 35-DUs
Min 3: 20-Butterfly Sit-ups

B: 10 to 1 of (7 min Cap)
-push-ups
-Air Squats		 3m 14s
Performed as RX
Robert Greer 12/15/2015 RifTribe Fat Bar Tuesday
4 Rounds of:
10-Fat Bar Deadlifts (90lbs)
12-Over head Lunges
25-Weighted Sit-ups (16k kb)		 11m 10s
Performed as RX
Robert Greer 12/14/2015 RifTribe push press pain Monday
Part A: Push Press
12 min to find 5, 3, 1 RM

Part B: AMRAP
10-push-press (70% of A)
10-K2E
10-Push-ups (hands close)
10-Pistols		 145 lbs
Performed as RX
Robert Greer 12/12/2015 RifTribe Hanna's Birthday WOD Saturday (Hannahs 13th)
Emom (21 minutes)
Min 1: 6-push-ups + 8-Sit-ups
Min 2: 12-back squats (65lb/45lb bar)
Min 3: 13-Ring Rows

Sit-ups: 21 to 3 followed by 1 min max rep sit-ups!		 2m 43s
Performed as RX
Robert Greer 12/04/2015 RifTribe Dec 4 3 Rounds of the following
X-Back Squats (117lb/75lb)
X-Burpees
X-Ring Dips

Cash out: 21 to 3 to 21 of sit-ups
(165 total reps)
Black=20 reps (180 total); Orange=15 reps (135); Gray=10 reps (90 total)
 22m 33s
Performed as RX
Robert Greer 12/03/2015 RifTribe Dec 3 strong Part A: Hang Cleans 6 rounds
1 pos 3 + 1 pos 2 + 1 pos 1
*Build to heaviest
 157 lbs
Performed as RX
Robert Greer 12/03/2015 RifTribe Dec 3b 12 EMOM
Min 1: 6 Pos 2 Hang Clean
Min 2: 20 Wall Ball Shots 20/14
Min 3: 35 Russian Twists (35lb KB)

*Hang Cleans @ 75% of Part A
*rx is finishing all reps at prescribe weight!
 244 reps
Performed as RX
Robert Greer 12/02/2015 RifTribe 12/2/2015 15-12-9 of:
push-press (75-45)
Pull-ups

12-9-6
Push-press (95-65)
C2B 		9m 03s
Performed as RX
Robert Greer 11/27/2015 RifTribe Turkey Day 10-Push-ups
10-V-ups
20-KB 20 Box Step-ups 20/12k
20-Push-press (82lbs)
30-KB 20 Box Step-ups 20/12k
20-Push-ups
20-V-ups
20-KB 20 Box Step-ups 20k/12k
10- Push-Press (82lbs)
10-V-ups
 10m 01s
Performed as RX
Robert Greer 11/21/2015 RifTribe November 21 8 Min AMRAP
6-pull-ups
8-Bananas (with pvc)
10-Burpee Box Jumps

90 sec rest

8 Min AMRAP
6-push-ups
8-Supermans
10-Jump Lunges

60 sec rest

For Time!
30-Russian Twists (20k/12k)
30-SDHP (65#/45#)
*partition anyway you want
 343 reps
Performed as RX
Robert Greer 11/20/2015 RifTribe November 20, 2015 4 Rounds of:
5-Low Hang Squat Snatch (77lbs)
8-Box Jumps
12-KB Push press (20k/12k)
40-DUs
 12m 00s
Performed as RX
Robert Greer 11/19/2015 RifTribe November 19, 2015 Part A: Bench Press
3-3-3-3-3-3-3
*3 second lower to chest
*use same weight (80% 1rm) for each set

Part B: 3 Rounds of
12-Burpees
9-Pull-ups
6-Russian Twists (20k/12k)
3-Clean (power or squat) (@145lb)
*Cleans from the floor each time
*Post time for part B in comments section
 115lb lbs
Performed as RX
Robert Greer 11/17/2015 RifTribe November 17, 2015 3 Rounds of:
12-Goblet Squats (20k/12k)
12-KB Strict press (20k/12k)
12-C2B
12-Med-Ball Sit-ups
 10m 04s
Performed as RX
Robert Greer 11/16/2015 RifTribe Go Heavy'ish Part A: Front Squats
5 @ 65%
5 @ 75%
4 @ 80%
3 @ 85%
3 @ 90% 195lb x 1

Part B: 3 Rounds of:
50-DUs
15-Front Squats 107lbs
15-Push-ups
 8m 38s
Performed as RX
Robert Greer 11/14/2015 RifTribe Jenna's 8th Buy-in: 50 Jump Squats
11-14-8-7
--Pull-ups
--Ring Dips

20- Burpees

2 min rest then begin next section

Buy-in: 50-Sit-ups
11-14-8-7
--Box Jumps (#24#20)
--Over Head Lunges #75/#45/#15

15-Burpees
*Every 5 minutes perform 1 min plank
 22m 25s
Performed as RX
Robert Greer 11/13/2015 RifTribe Metcon A: 5 min AMRAP
5-static holds with descend
12-KB shrugs
1 min Rest
B: 5 min AMRAP
5-ring rows
12-Over head plate lunges
1 min Rest
C: 5 min AMRAP
5-HSPU
12-Deadlift @ 155lb
 220 reps
Performed as RX
Robert Greer 11/12/2015 RifTribe Dual threat A. Strength: Back Squats
1 set x 10 at 65% (pause 2 sec at bottom of last 2 reps)
1 set x 8 at 75% (pause 2 sec at bottom of last 2 reps)
1 set x 6 at 80% (pause 2 sec at bottom of last rep)
1 set x 4 at 85% (pause 2 sec at bottom of last rep)
1 set x 3 at 88% (pause 2 sec at bottom of last rep)

B. Metcon: 3 Rds
15-sit-ups
12-Russian Twists (16k)
9-Push-press @ 87 lbs
6-KB Swings (20k)
3-Weighted Pull-ups @ 85% of 3rm
8m 28s
Performed as RX
Robert Greer 11/11/2015 RifTribe Skill Work 5 Rounds of:
5-snatch @ 92lbs
5-Ring Rows (feet on box)
5-Strict HSPU (scale to abmats)
 11m 39s
Performed as RX
Robert Greer 11/10/2015 RifTribe Nov 10 4 Rounds of:
8-ring dips
10-high hang cleans (92lbs)
16-Pistols
8-push-ups
 11m 32s
Performed as RX
Robert Greer 11/09/2015 RifTribe Strength 1. Push press: use following weight/rep scheme
10 reps @ 55% of Body weight
8 reps @ 60% of Body weight
6 reps @ 65% of Body weight
4 reps @ 70% of Body weight
3 reps @ 75% of Body weight

2. Snatch Deadlifts (15 min)
10 reps @ 135 lb
8 reps @ 155 lb
6 reps @ 165 lb
4 reps @ 175 lb
3 reps @ 195 lb
*3 snatch shrugs after each rd.
 123 lb lbs
Performed as RX
Robert Greer 11/07/2015 RifTribe 11-07-2015 Saturday
Tabata Mania! (choose a color)
Tabata 1: Pull-ups
Rest 1 min
Tabata 2: Push-ups
Rest 1 min
Tabata 3: Sit-ups
Rest 1 min
Tabata 4: Air Squats
Rest 1 min
Tabata 5: L-hold from bar

 333 reps
Performed as RX
Robert Greer 11/06/2015 RifTribe Grace 30 Clean and Jerks at 135b 5m 46s
Workout Scaled
Robert Greer 11/03/2015 RifTribe None Part A: Push-press (12 min)
3-3-3-3-3-3-3-3-3-3
*Use same weight for last 5 rounds

Part B: 14 min AMRAP
3 Rep Ladder of:
-Box Jumps (24/20)
-Strict Press (77lbs)
-Wall-Balls (20/10)
*Increase 3 reps each round
 1 rounds 1 reps
Performed as RX
Robert Greer 11/03/2015 RifTribe Nov3-3 rep ladder Part A: Push-press (12 min)
3-3-3-3-3-3-3-3-3-3
*Use same weight for last 5 rounds

Part B: 14 min AMRAP
3 Rep Ladder of:
-Box Jumps (24/20)
-Strict Press (77lbs)
-Wall-Balls (20/10)
*Increase 3 reps each round
 4 rounds 10 reps
Workout Scaled
Robert Greer 11/02/2015 RifTribe NOV22015 Part A: 5 X the following complex:
2 power cleans + 2 Front Squats
+ 2 Jerks

Part B:
15-12-9-6-9-12 of:
Over Head Lunges (75lbs)
Straight Leg Sit-ups
*Perform 20 Air Squats between each round
 11m 22s
Performed as RX
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