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Athlete Date Sort Location Workout Name Description Results
Joe Pelukas 03/21/2019 FordDirect FitClub Almost Filthy 50 For Time of:
50 Goblet Squats
50 Lunge Steps
50 Sit Ups
18m 00s
Performed as RX
Joe Pelukas 03/18/2019 FordDirect FitClub 20 min EMOM 4 rounds for 20 min of:
1 min 12 Ball Slams (30 lb/20 lb)
1 min 12 Seated DB Presses
1 min Wall Sit
1 min 3 lap run
1 min Hollow Hold

For Ball Slams, DB Presses, and Run whatever leftover time is your rest		 1m 17s
Performed as RX
Joe Pelukas 03/14/2019 FordDirect FitClub Farmer and Overhead Carries 3,6,9,12 and so on (increment by 3 reps)
of
Low Box Squat Jumps
V-Ups
Air Squats

After each round of 3,3,3 one lap of DB Farmer Carry or Slam Ball Overhead Carry 		21 reps
Performed as RX
Joe Pelukas 03/11/2019 FordDirect FitClub 4 Corners EMOM for 16 min:
Ball Slams for 30 sec then lunge to
Burpees for 30 sec then lunge to
Flutter Kicks (4 count) then lunge to
Hand Release Push Ups then lunge to next movement

Remaining time after lunge is Rest 		224 reps
Performed as RX
Joe Pelukas 03/07/2019 FordDirect FitClub Back Down and Up For Time:
75 Squats
50 Sit Ups
25 Push Ups
10 Burpees
25 Push Ups
50 Sit Ups
75 Squats
 14m 00s
Performed as RX
Joe Pelukas 03/04/2019 FordDirect FitClub Tabata Time 8 rounds of 20 sec on/10 sec off:
Goblet Squats (with a dumbbell or slam ball)

Rest 1 min

8 rounds of 20 sec on/10 sec off:
Hollow Hold

Rest 1 min

8 rounds of Tabata of 20 sec on/10 sec off:
Low Box Squat		 240 reps
Performed as RX
Joe Pelukas 02/28/2019 FordDirect FitClub Chipper for Time For Time Of:
30/20/10 of:
Lunge Steps
Push Ups
Leg Lifts
Ball Slams		 9m 53s
Performed as RX
Joe Pelukas 02/25/2019 FordDirect FitClub Fight Gone Bad Style 3 ROUNDS of:
1 min of Abmat Sit Ups
1 min of Lateral Burpees
1 min of Weighted Step Ups
1 min of Goblet Squats w/ Slam Ball
1 min of DB Push Presses
1 min Rest		 3 reps
Performed as RX
Joe Pelukas 02/18/2019 FordDirect FitClub AMRAP then FOR TIME 6 Min AMRAP:
2 Reverse Lunges with DB (1 each side)
2 Leg Lifts
2 Burpees
4 Reverse Lunges with DB
4 Legt Lifts
4 Burpees...then 6,6,6, 8,8,8, and so on

REST for 3 min
Repeat in reverse. If finished first AMRAP at 10 burpees then go reverse:
10 Burpees
10 Leg Lifts
10 Reverse Lunges, 8, 8, 8, 6, 6, 6 down to 2 FOR TIME		 10m 53s
Performed as RX
Joe Pelukas 02/14/2019 FordDirect FitClub Valentine's Day Parnter Workout! With a Partner
14 min AMRAP of:
P1: 14 Weighted Sit Ups
P2: Partner throws ball back
P1: 14 Ball Slams (or Air Squats)
P2: Squat Hold (then alternate)
P1: 14 Push Ups
P2: Plank Position (then alternate)

4 rounds 14 reps
Performed as RX
Joe Pelukas 02/11/2019 FordDirect FitClub 40 Reps and the Burpees??! For Time:
40 Reps Air Squats
40 Abmat Sit Ups
40 Seated DB Presses
40 Plank Knees to Elbow
Every minute that passes have to do 3 BURPEES
12m 53s
Performed as RX
Joe Pelukas 02/07/2019 FordDirect FitClub Steady State Cardioooo 18 min AMRAP of:
40 Jump Rope Single Unders (or Low Box Jumps)
30 Lunge Steps
20 DB Rows (10 on each side)
10 DB Goblet Squats 		5 rounds 0 reps
Performed as RX
Joe Pelukas 02/04/2019 FordDirect FitClub Enjoy your 15 sec of REST 3 rounds of:
45 sec of Low Box Squats
15 sec rest
45 sec of Plank
15 sec rest
45 sec of 5 Ball Slams (partner in squat hold)
15 sec rest
45 sec of Burpees
15 sec rest
45 sec of Ab Mat Sit Ups
15 sec of rest 		25 reps
Performed as RX
Joe Pelukas 01/31/2019 FordDirect FitClub Death by Thrusters and Leg Lifts Minute 1 perform: 1 DB Thrusters + 1 Leg Lift
Minute 2 perform: 2 DB Thrusters + 2 Leg Lifts
Minute 3 perform: 3 DB Thrusters + 3 Leg Lifts
Minute 4 perform: 4 DB Th + 4 Leg lifts and so on....until can't complete within the minute 		22m 00s
Performed as RX
Joe Pelukas 01/24/2019 FordDirect FitClub Glute Max Sprint 30 Lunge Steps (w or w/o DB)
20 Flutter Kicks (4 count)
10 Burpees
Rest 1 min
Workout will be a sprint		 14m 30s
Performed as RX
Joe Pelukas 01/17/2019 FordDirect FitClub Partner Bear Crawl WOD 12 min AMRAP of:
P1 Bearcrawl with Slam Ball 25 yds, Overhead Carry back
P2 Plank
P3 Squat for Reps

8 reps
Performed as RX