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Athlete Date Sort Location Workout Name Description Results
Daryl Gilbert 02/08/2015 Garage Gym 393 2-8-15 Strength
Weighted Pushups 15-15-15-15

WOD
4 Rounds for Time
Walking Lunges (25 feet)
30 Burpees
Bear Crawl (25 feet)		 18m 09s
Performed as RX
Daryl Gilbert 02/07/2015 Garage Gym 393 2-7-15 Strength
Back Squat 3-3-3-3-3-3

WOD
21-15-9
Jumping Squats
Pushups
Mountain Climbers
Situps		 5m 05s
Performed as RX
Daryl Gilbert 02/01/2015 Garage Gym 393 2-1-15 Strength
Clean at 60% or 1RM
8-8-8-8-8

WOD
15 Minute AMRAP
10 Jumping Jacks
10 Pullups
Lunges (25 Steps)
10 Pushups		 355 reps
Performed as RX
Daryl Gilbert 01/31/2015 Garage Gym 393 1-31-15 Strength
Pull-Ups 8-8-8-8
(rest 2 minutes between sets)

WOD
Run 3 miles or Bike 9 miles for Time		 23m 24s
Performed as RX
Daryl Gilbert 01/30/2015 Garage Gym 393 1-30-15 Strength
Back Squat at 70% or 1RM
5-5-5-5-5

WOD
4 Rounds for Time
40 Jumping Jacks
40 Double Unders (120 Singles)
40 Situps		 15m 42s
Workout Scaled
Daryl Gilbert 01/28/2015 Garage Gym 393 1-28-15 Strength
Weighted Pushups 10-8-6-4

WOD
15 Minute AMRAP
25 Air Squats
Lunges (25 Steps)		 438 reps
Performed as RX
Daryl Gilbert 01/26/2015 Garage Gym 393 1-26-15 Technique Work
Overhead Squats

WOD
5 Rounds for Time
5 Burpees
10 Box Jumps 20in
15 Mountain Climbers
20 Situps		 11m 31s
Performed as RX
Daryl Gilbert 01/25/2015 Garage Gym 393 1-25-15 Strength
Front Squat 10-9-8-7-6-5-4-3-2-1
Weighted Lunge 1-2-3-4-5-6-7-8-9-10

WOD
2 Rounds for Time
400m SPRINT
250 Single Unders		 9m 17s
Performed as RX
Daryl Gilbert 01/24/2015 Garage Gym 393 1-24-15 Strength
Cleans 10-10-10-10-10

WOD
8 Rounds for Time
10 Mountain Climbers
10 Jumping Jacks
10 Pushups		 6m 36s
Performed as RX
Daryl Gilbert 01/23/2015 Garage Gym 393 1-23-15 Strength
Pull-Ups
4 Sets of 10 Reps
(rest 2 minutes between sets)

WOD
Run 2 miles or Bike 6 Miles For Time		 16m 24s
Performed as RX
Daryl Gilbert 01/21/2015 Garage Gym 393 1-21-15 Strength
Back Squat at 65% or 1RM
8-8-8-8-8

WOD
10 Minute AMRAP
10 Jumping Squats
10 Back & Forth Jumps
10 Air Squats
Lunges (10 Steps)		 250 reps
Performed as RX
Daryl Gilbert 01/19/2015 Garage Gym 393 1-19-15 Clean- 15 minutes to establish 1RM

WOD
10 Minute AMRAP
15 Air Squats
10 Pushups
5 Pullups		 223 reps
Performed as RX
Daryl Gilbert 01/18/2015 Garage Gym 393 1-18-15 Every Minute On the Minute (EMOM) for 10 Minutes

Even Minute: Wall Sit for 30 Sec, Rest 30 Sec
Odd Minute: Plank for 30 Sec, REst 30 Sec

WOD
4 Rounds for Time
50 Double Unders (150 Single Unders)
Lunges (25 Steps)		 10m 15s
Performed as RX
Daryl Gilbert 01/17/2015 Garage Gym 393 1-17-15 Strength
Front Squat 5-5-5-5-5
- use 60% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets

WOD
Run 1 Mile or Bike 3 Miles for Time		 6m 59s
Performed as RX
Daryl Gilbert 01/16/2015 Garage Gym 393 1-16-15 Sprints
4 x 400m Sprints (Rest 2 minutes after each sprint)

WOD
4 Rounds for time
20 Dips
20 Pushups
20 Situps
20 Second Plank		 23m 18s
Performed as RX
Daryl Gilbert 01/14/2015 Garage Gym 393 1-14-15 Strength
Pushups: 4 sets x 20 reps
(rest 2 minutes between sets)

WOD
5 Rounds for time
Walking Lunges (25 Steps)
25 Burpees
Bear Crawl (25 Steps)		 31m 56s
Performed as RX
Daryl Gilbert 01/12/2015 Garage Gym 393 1-12-15 Strength
Back Squat
Build to 1RM in 15 Minutes

WOD
21-15-9
Jumping Squats
Pushups
Mountain Climbers
Situps		 Back squat 1RM: 195 lbs
Performed as RX
Daryl Gilbert 01/11/2015 Garage Gym 393 1-11-15 Strength
Deadlift 5-5-5 @185/155

WOD
For Time:
400m Run
95/65 Push Press, 15 Reps
400m Run
95/65 Push Press, 12 Reps
400m Run
95/65 Push Press, 9 Reps
400m Run
95/65 Push Press, 6 Reps
400m Run
95/65 Push Press, 3 Reps		 15m 12s
Performed as RX
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