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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 04/06/2015 RifTribe 20 Min AMRAP 15-Med-Ball Cleans
10-Barbell Rows (75lbs or more)
5-HSPUs
5-Pull-ups
*rest 1 minute between each round
 4 rounds 15 reps
Workout Scaled
Andrew Shum 04/07/2015 RifTribe Every 90 sec + 10 Min AMRAP Every 90 sec for 8 sets
Sets 1-4 5-push press
Sets 5-8 3 push jerks
**from the ground

10 Min AMRAP of
2-front squats (135lbs)
2-Burpees
*add two reps each round		 5 rounds 12 reps
Workout Scaled
Andrew Shum 04/09/2015 RifTribe None 4 Rounds of:
20-KB Thrusters (35lbs)
15-Box Jumps (24)
10- Chest 2 Bar pull-ups
5- Power Cleans @65-70%		 21m 15s
Workout Scaled
Andrew Shum 04/11/2015 RifTribe None 5 Rounds of:
10-Burpee Step-ups (20)
10 Air Squats
10-KB Lunges (16kg)
10 Air Squats
10-Ring descends
10 Air Squats
10-Ankle Touches
10 Air Squats
10-Froggers
10 Air Squats		 26m 54s
Performed as RX
Andrew Shum 04/13/2015 RifTribe None 21 Min EMOM

Minute 1 - 15 situps
Minute 2 - 5 Snatches (85lbs)
Minute 3 - 10 Push-ups (close grip thumbs touching)		 7 rounds 0 reps
Workout Scaled
Andrew Shum 04/14/2015 RifTribe None 20 min AMRAP of:
1-Deadlift (@55-60%)
1-Burpee Pull-up
1-Goblet Squat
1-Ring Dip

*Add one rep each round
*at 11 minutes begin working back down from
where you are with reps. Rx is getting back down before 0:00.		 6 rounds 7 reps
Workout Scaled
Andrew Shum 04/16/2015 RifTribe None Part A: AMRAP for 14 min
5-OHS (85lbs)
10-KB Swings (16kg)
20- DUs (3:1)

Part B: 3 rounds of:
90 sec to complete max rep:
--HSPUs
--Close grip push-ups

*once you come off wall you are done
*push-ups are unbroken		 7 rounds 23 reps
Workout Scaled
Andrew Shum 04/17/2015 RifTribe None Part A: Floor Press
6-6-5-5-3-3-2-2
*build to heaviest weight for 2RM.

Part B:
3 Rounds of:
15- Wall Balls
10-Knees to Elbows
15-Sit-ups
10-Pistols
*Record weight/time		 205 / 11:20 lbs
Performed as RX
Andrew Shum 04/27/2015 RifTribe None Part A: Front Squats
3-3-3-3-3 (build to heaviest)

Part B: 4 Rounds for Time of:
10-Front rack lunges (75lbs/35kg)
8-push-ups
6-Box Jumps
4- push-press (107lb)		 157 / 9:15 lbs
Performed as RX
Andrew Shum 04/30/2015 RifTribe April 30 25-Supermans
20-Wall-Balls
15-Bar Ring Rows (75lbs)
200 m run
 19m 07s
Workout Scaled
Andrew Shum 05/01/2015 RifTribe May 1, part A. Trio lift 1dead lift+1 power clean+1 jerk.
2-2-3-3-2-2-1

*build to heaviest 		135 lbs
Performed as RX
Andrew Shum 05/01/2015 RifTribe May 1 part B. 15-12-9-6
Ring Dips
OHS (75lbs)
Box Jumps
200 m run
 16m 19s
Workout Scaled
Andrew Shum 05/02/2015 RifTribe None 3 Rounds for time
30-KB Thrusters (16kg L/R arm)
15-Knees to Elbow
3-HSPU (Scale 10 sec holds/3:1 on box)
200 m run
25-Weighted Sit-ups (25lbs) (weight on chest)
15-Push-ups
3-HSPU (Scale 10 sec holds/3:1 on box)
200 m run

**20 Strict pull-ups and 30 Burpees to be done as buy-in or cash-out (your choice)
 38m 08s
Workout Scaled
Andrew Shum 05/06/2015 RifTribe Cindy Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 15 rounds 0 reps
Performed as RX
Andrew Shum 05/08/2015 RifTribe Part B 10 min AMRAP
6-Back Squats (135lbs)
12- Box Jumps (24)
18- KB Push Press (16k)
6- Turkish Get ups
 2 rounds 6 reps
Performed as RX
Andrew Shum 05/11/2015 RifTribe Part B: 5-Power Cleans (117lb)
5-Box Jumps
5-Ring Dips
 6 rounds 5 reps
Performed as RX
Andrew Shum 05/11/2015 RifTribe Part A: Part A: 3-3-3-3-3-3
Front Squats build to heavy weight
(not max). 3 Sec tempo lower.
 147 lbs
Performed as RX
Andrew Shum 05/12/2015 RifTribe Partner 6 min AMRAP of:
--Wall-Balls (20/10)
Rest 1 min
6 min AMRAP of:
--Push Press (75lbs)
rest 1 min
4 min AMRAP of DUs

*Cash out with partner Hand Stand Hold for 90 sec
**one partner on wall and can only come down once other partner gets on wall.
*both partners divide reps evenly		 409 reps
Performed as RX
Andrew Shum 05/14/2015 RifTribe Thursday Fun Part A: Every 90 seconds (6rds for 9min)
-5 Front Squats @ 60% 1rpm
-5 box jumps

Part B: AMRAP (9 min)
12-Push-ups
9- Thrusters (95lbs)
6- C2B
Rx on part A is completing all reps, record reps for completed rounds in part A (3 sets = 30 reps) and add to part B.		 3 rounds 8 reps
Workout Scaled
Andrew Shum 05/15/2015 RifTribe Friday Grind 4 Rounds of:
40- Sit-ups
30-Goblet Squats (16kg)
20- One Arm Snatch (15-20kg/10-15kg)

**Cash out with 25 strict pull-ups
 18m 35s
Performed as RX
Andrew Shum 05/18/2015 RifTribe PartA Every 90 sec perform the following sequence to a heavy weight:
1 Snatch + 1 Low Hang Snatch + 1 OHS
 67 lbs
Performed as RX
Andrew Shum 05/18/2015 RifTribe Part B 10 min AMRAP
5 OHS
10 Box Jumps
15 KB Swings
 4 rounds 8 reps
Workout Scaled
Andrew Shum 05/21/2015 RifTribe Thursday WOD 20 min AMRAP of :
Buy-in: 200 m run
2 Deadlifts
2 Burpees
2 Box Jumps (24/20)
4 Deadlifts
4 Burpees
4 Box Jumps (24/20)
*Add 2 reps to each movement per round.
*Perform 200 m run every 4 min.
 7 rounds 0 reps
Performed as RX
Andrew Shum 05/22/2015 RifTribe Friday WOD 3 rds of:
10-HSPU
20-Pull-ups
30-Sit-ups
40-DUs
90 sec rest
*rec time to complete, but not final 90 sec rest.
Extra credit: 25 V-ups and 25 KB Thrusters
 24m 15s
Performed as RX
Andrew Shum 05/23/2015 RifTribe Chelsea (Scaled) Chelsea (Scaled reps)
EMOM for 30 min (choose color)
Blue
5 pull-ups
5 push-ups
12 Squats
Orange
4 pull-ups
4 push-ups
10 Squats
Grey
3 pull-ups (3:1 Ring Rows)
3 push-ups
8 Squats
 30 rounds 0 reps
Workout Scaled
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