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Athlete Date Sort Location Workout Name Description Results
April Nick 04/14/2016 Risen Strength 160414 A.
Strict pull up test (1-5 reps)
Then 2x8 jumping pullups w/ hold

B.
2x (2min work/1 min rest for each objective)
200m run, then Max Push ups
200m run, then knee raises
200m run, then db thrusters
200m run, then ring rows
 53 reps
Performed as RX
April Nick 04/07/2016 Risen Strength 160407_A Front squats 5-5-5

3 sec pause at the bottom start at 45% of 1rm

Also preform foam rolling on the Lats between sets		 55-65-75 lbs
Performed as RX
April Nick 04/07/2016 Risen Strength 160407_B 3 sets for quality
2 min to run 200m
2 min to do 20 DU (or 1 min double practice)		 3m 42s
Performed as RX
April Nick 03/31/2016 Risen Strength 160331_A Deadlift 5-5-5-5

As a buy in for each set
Run 200m
30 sit-ups
Start around 85-90% of your clean for the DL, work to AHAP		 115-125-135-155 lbs
Performed as RX
April Nick 03/31/2016 Risen Strength 160331_B 9-6-3
Thrusters @ 70%
Ring rows (3'/2')

 4m 11s
Performed as RX
April Nick 03/28/2016 Risen Strength 160328_A 5 sets of
1min- AMRAP Double Unders
1min- 2 High Hang Snatch @ 60%		 23 reps
Performed as RX
April Nick 03/28/2016 Risen Strength 160328_B 2 min AMRAP
Burpees		 18 reps
Performed as RX
April Nick 03/24/2016 Risen Strength 160324_A Back Squat 1-1-1-1-1
 135, 155, 165, 175, 180 lbs
Performed as RX
April Nick 03/24/2016 Risen Strength 160324_B 5 rounds for quality
10 Hanging Knee raises
10 Jumping squats
(jump to a target 6" above reach)

 5m 25s
Performed as RX
April Nick 03/21/2016 Risen Strength 160321 A)
7 sets
1 power clean + 1 high hang clean
40% to AHAP (post weights to comments)

B)
20 min AMRAP
25 double unders
5 yard suicides x 5		 380 reps
Workout Scaled
April Nick 03/10/2016 Risen Strength 160310 A)
5 min pull-up practice
5 min double under practice

B)
10 min Amrap
3 power cleans (45-60%)
15 air squats
100m run (25m shuttle x4)
Then 2 min rest
10 min Amrap
3 hang squat cleans
15 butterfly sit-ups
100m run (25m shuttle x4)		 184 reps
Performed as RX
April Nick 03/04/2016 Risen Strength 160304 Run 800
40 sit-ups
40 superman
Run 400
30 sit-ups
30 superman
Run 200
20 sit-ups
20 superman		 23m 23s
Performed as RX
April Nick 03/03/2016 Risen Strength Cindy the Jerk 2 rounds of "CINDY" (5 Pull-ups, 10 Push-ups, 15 squat) then 1 Clean and Jerk @ 60%

Add 1 rep of Clean and Jerk each round		 250 reps
Performed as RX
April Nick 02/26/2016 Risen Strength 160226_A 3 position clean 1-1-1-1
(60%-AHAP)		 75-80-85-95 lbs
Performed as RX
April Nick 02/26/2016 Risen Strength 160226_B Power Clean + Jerk (1+2)-(1+2)-(1+2)-(1+2)
@ 60% Clean and Jerk		 70 lbs
Performed as RX
April Nick 02/26/2016 Risen Strength 160226_C 3 RFQ of :
2 min AMRAP pull ups then
2 min AMRAP burpees
2 min rest
 92 reps
Performed as RX
April Nick 02/25/2016 Risen Strength 160225_A Snatch Balance 3-3-3-3-3
@ 60% of Snatch
(:30 of HSPU practice between sets)
 50 lbs
Performed as RX
April Nick 02/25/2016 Risen Strength 160225_B Back Squat 2-2-2-2-2-2-2
@ 85%		 130 lbs
Performed as RX
April Nick 02/25/2016 Risen Strength 160225_C 00:00-08:00 Run 800m
08:00-12:00 Run 400m
12:00-14:00 Run 200m


 014m 15s
Performed as RX
April Nick 02/23/2016 Risen Strength 160223_A Push Press 5-5-5-5 @ 60% Jerk 70 lbs
Performed as RX
April Nick 02/23/2016 Risen Strength 160223_B 5 RFQ
1:00 Double Unders;
1:00 Goblet Squats (30/20);
1:00 Russian twist (30/20)

Post total reps after 5 rounds


 315 reps
Workout Scaled