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AthleteSort Date Location Workout Name Description Results
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 05/06/2015 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 05/11/2015 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 05/22/2015 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 05/21/2015 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 05/15/2015 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 05/25/2015 RifTribe Strength Part B: 3-3-3-3-3
Weighted Strict Pull-ups 3RM
*10 Goblet Squats between each round (even last one)
 17 lbs
Performed as RX
Andrew Shum 05/25/2015 RifTribe Strength Part A: find 1RM Split Jerk
1-1-1-1-1
 165 lbs
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
Andrew Shum 05/26/2015 RifTribe None Part A: Back Squats (15 min)
3-3-3-3-3-3 building to 3RM

Part B: 3 Rounds of (9 min total):
30 sec max reps Hang Power Cleans
30 sec Rest
30 sec max rep Med Ball Sit-ups
30 sec Rest
30 sec max rep Ring Dips
30 sec Rest
(cleans 75/95/115/125/135)		 225 / 109 reps lbs
Performed as RX
Andrew Shum 05/28/2015 RifTribe Part A Part A: EMOM (6 rds 18 min)
Min 1- 5 HSPU
Min 2- 8 Med Ball Cleans (20/10)
Min 3- 10 SDHP (75lbs)
*1 min rest
 6 rounds 0 reps
Performed as RX
Andrew Shum 05/28/2015 RifTribe Part B: Part B: 3 rounds of :
30 sec max rep strict pull-ups
30 sec max rep sit-ups
51 reps
Performed as RX
Andrew Shum 05/29/2015 RifTribe 3 Rep Max Strict Press (shoulder press)
12 min to find 3 rep max		 115 lbs
Performed as RX
Andrew Shum 05/29/2015 RifTribe Part B Part B: AMRAP (12 min)

8- Bar Ring Rows (75lbs)
8-KB Box Step ups (16k/20)
8-KB strict press (16k)
 7 rounds 0 reps
Performed as RX
Andrew Shum 05/30/2015 RifTribe Saturday Countdown 21-15-12-9-6-3 (men and teens)

Push-ups (feet on 10" ledge)
Goblet Squats (16k)
One Arm Snatch (20k/10k)
**Perform 5 strict pull-ups after each round, even last one (first 3 must always be unbroken)
 21m 43s
Performed as RX
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
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