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Athlete Date Location Workout NameSort Description Results
Andrew Shum 01/01/2018 RifTribe 01012018 Bench Press (Tempo)

3-3-3-3-3 (%67 1rm or more)
5-5-5-5-5 (%75 1rm or more)


10! Of
Push-ups
Sit-ups

*maintain heavy weight
*3 sec lowering on each rep.
*post weight in comments
 4m 38s
Performed as RX
Andrew Shum 01/03/2019 RifTribe 01012019 Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.		 192 reps
Performed as RX
Andrew Shum 01/19/2017 RifTribe 01052017 4 Rounds for time:

30-Straight leg sit-ups
30-HR Push-ups
30-Plank Jacks
30-Med Ball Front Squats		 23m 34s
Performed as RX
Andrew Shum 01/05/2019 RifTribe 01052019 For time:

50 strict pull-ups
100 push-ups
150 squats		 24m 53s
Performed as RX
Andrew Shum 01/06/2017 RifTribe 01062017 Modified CF-161220
For time:
105-lb. thrusters, 10 reps
50 double-unders
105-lb. thrusters, 8 reps
40 double-unders
115-lb. thrusters, 6 reps
30 double-unders
115-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Record time to complete.
 8m 47s
Performed as RX
Andrew Shum 01/20/2017 RifTribe 01062017 3 rounds of
15-KB squat cleans (2 KB) 45lb
50-DUs
15-Deadlifts @ 78% of 1RM
 19m 58s
Workout Scaled
Andrew Shum 01/07/2017 RifTribe 01072017 (Compare to Jan 4, 2015)
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
16- KB Clean and Jerks (20k/12k)
16-Deadlifts @155
--max rep unbroken push-ups
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
17-KB Clean and Jerks (20k/12k)
17-Deadlifts @ 155
--max rep unbroken push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 19m 10s
Performed as RX
Andrew Shum 01/07/2019 RifTribe 01072019 21-15-9 reps for time of:

Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs		 12m 49s
Workout Scaled
Andrew Shum 01/08/2018 RifTribe 01082018 For time:
105-lb. thrusters, 10 reps
50 double-unders
105-lb. thrusters, 8 reps
40 double-unders
115-lb. thrusters, 6 reps
30 double-unders
115-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Record time to complete.
 8m 26s
Performed as RX
Andrew Shum 01/08/2018 RifTribe 01082018 For time:
105-lb. thrusters, 10 reps
50 double-unders
105-lb. thrusters, 8 reps
40 double-unders
115-lb. thrusters, 6 reps
30 double-unders
115-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Record time to complete.
 6m 20s
Performed as RX
Andrew Shum 01/08/2019 RifTribe 01082019 10! Of:
OverHead Lunges (95lb/65lbs)
Barbell Rows (95lbs/65lbs)

Retake from 7/18/17, 10/10/17, 1/11/18		 6m 43s
Workout Scaled
Andrew Shum 01/09/2017 RifTribe 01092017 Back Squat (12 min cap)
1-1-1-1-1-1

Rest 1 min then begin the following for time:

12 min to complete 4 Rounds of:

6-Back Squats @ 55% of above 1RM
8-KB Snatch (20k/12k)
12-KB push press (20k/12k)

*Record weight from above and record time to finish (220lb/20:21rx)

 275 lbs
Performed as RX
Andrew Shum 01/09/2019 RifTribe 01092019 10 KB thrusters (24kg/16kg)
50 DUs
8 KB thrusters
40 DUs
6 KB thrusters
30 DUs
4 KB thrusters
20 DUs
2 KB thrusters
10 DUs		 6m 08s
Performed as RX
Andrew Shum 10/01/2016 RifTribe 01102016 Mt. Sanitas Trail:

- 4 mile round trip
- 1256 vertical feet		 2h 15m 00s
Performed as RX
Andrew Shum 01/10/2017 RifTribe 01102017 3 Rounds for time (cf:161210)
Run 400 meters
15-pull-ups
50-Air squats
15-pull-ups
 25m 03s
Performed as RX
Andrew Shum 01/11/2018 RifTribe 011118 10! Of:
OverHead Lunges (95lb/65lbs)
Barbell Rows (95lbs/65lbs)

Retake from 7/18/17 and 10/10/17
compare times		 9m 00s
Performed as RX
Andrew Shum 01/12/2017 RifTribe 01122017 Every 90 sec perform (12 min):
1-power snatch + 2-OHS
*increase weight

At minute 12 begin the following:

15-12-9-6
-KB-Swings (45lb or more)
-Strict HSPU
 82 lbs
Performed as RX
Andrew Shum 01/14/2017 RifTribe 01142017 10 rounds of:

30 sec of burpees
Rest 30 sec
30 sec of 45-lb KB Thrusters
Rest 30 sec

*Odd rounds (1,3,5,7,9) right arm
and left arm for even rounds
*Record total reps
 203 reps
Performed as RX
Andrew Shum 01/16/2017 RifTribe 01162017 50 Squat Cleans @ 75-78% 1RM
800 m run
 27m 00s
Performed as RX
Andrew Shum 01/17/2017 RifTribe 01172017 14 min ladder
-Sit-ups
-Wall-Balls
-1 arm KB snatch

*start at 1 rep and go up adding a rep each round
*record total reps
 246 reps
Performed as RX
Andrew Shum 01/21/2017 RifTribe 01212017 Partner AMRAP (15 min)

30-DUs (75 singles)
10-Clean and Jerks 95lb
(kids scale to KB clean and jerk, light weight)

*Each partner alternates each round. Once partner one finishes the clean and jerks then the 2nd partner can begin DUs. Record total reps.
 398 reps
Performed as RX
Andrew Shum 01/23/2017 RifTribe 01232017 21-15-9
--strict press @ 70% 1RM
--push-ups
15-12-9
--push-press @ 72% 1RM
--HR push-ups
12-9-6
--Push-Jerk @ 74% 1RM
--Burpees
*load your own bar
 22m 00s
Performed as RX
Andrew Shum 01/27/2017 RifTribe 01272017 (Team Event #2)
2 min max rep of the following (6 min total)
--Pull-up
--Burpees
--Box Jumps

Rest 2 min

2 min max rep of each movement:
--Front Squat @ 65% body weight
--Bar over head @ 65% body weight
--Hang Cleans @ 65% body weight
*Compare to Dec 26, 2015
 380 reps
Performed as RX
Andrew Shum 01/28/2017 RifTribe 01282017 (Dirty 30)

30-Box Jumps 30/24
30-jumping pull-ups
30-KB swings (16k/12k)
30-Lunges
30-K2E
30-Push-press #45/35
30-Good Mornings #45/35*
30-Wall-Balls #20/14
30-Burpees
30-DUs
 16m 16s
Performed as RX
Andrew Shum 01/30/2017 RifTribe 01302017 Front Squat: 8 rounds (12 min) every 90 s:
1- squat clean + 2- tempo front squats
(work up to 1+1 rm)
* 4 sec descend
*Take it from the ground and 3 reps must be unbroken for complete round.
*Build to heavy weight

>>Rest 1 Min<<

@ 13 min begin the following
7 min AMRAP:
5-front squats #95/#65
10-Over Bar Burpees
185 lbs
Performed as RX
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