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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 08/23/2016 USAMMCE None Bench Press
4 sets
5 reps at 205lb		 205 lbs
Performed as RX
Justin Lilly 08/23/2016 USAMMCE 1-2-1 Run 1 mile
Air Bike 2 miles
Row 1,600 meters		 21m 42s
Performed as RX
Justin Lilly 08/22/2016 USAMMCE Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 11m 43s
Performed as RX
Justin Lilly 08/22/2016 USAMMCE None 3rds
20-15-10 Barbell Thruster
10-8-6 Pull up w/20lb
20-15-10 GHD Sit up		 11m 08s
Performed as RX
Justin Lilly 08/16/2016 USAMMCE Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 21s
Performed as RX
Justin Lilly 08/15/2016 USAMMCE None 1 rep max back squat 280 lbs
Performed as RX
Justin Lilly 08/12/2016 USAMMCE None 4 rds for time
Run 400 meters
10 GHD Sit ups		 10m 24s
Performed as RX
Justin Lilly 08/10/2016 USAMMCE None Strict Should press

5 @ 115lb
5 @ 115lb
5 @ 115lb
5 @ 115lb
5 @ 115lb
 115 lbs
Performed as RX
Justin Lilly 08/10/2016 USAMMCE None Hang Cleans

8 @ 115lb
6 @ 135lb
4 @ 155lb
2 @ 160lb		 160 lbs
Performed as RX
Justin Lilly 08/09/2016 USAMMCE Death by Pullup Strict With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 10 rounds 5 reps
Performed as RX
Justin Lilly 08/09/2016 USAMMCE 1-2-1 For Time
Run 1 mile on treadmill
2 Mile Air Assault bike
1,600 meters row		 21m 08s
Performed as RX
Justin Lilly 08/08/2016 USAMMCE None 4 Sets 8 reps
Back Squat @ 185lb		 185 lbs
Performed as RX
Justin Lilly 08/08/2016 USAMMCE None 4 Sets Bench Press 5 reps @185

rest 2 minutes

100 Push Ups-fewest sets-1 minute rest between sets
 6 rounds 0 reps
Performed as RX
Justin Lilly 08/03/2016 Hotel None 21-15-9
DB Thrusters with 45lb
DB bent over row w/45lb 		9m 53s
Performed as RX
Justin Lilly 08/03/2016 Hotel None 7 min AMRAP
10 Burpees
10 single arm (alternating) DB snatches 35lb		 3 rounds 12 reps
Performed as RX
Justin Lilly 08/02/2016 Hotel None DB Bench Press
12@40
10@45
8@50
8@65
6@70
4@75

Rest 1 min for 40lb-65lb
Rest 1 min and 30 for 70-75		 75 lbs
Performed as RX
Justin Lilly 08/02/2016 Hotel None 40 Situps
10 Feet elevated diamond push ups
30 Situps
15 Feet elevated diamond push ups
20 Situps
20 Feet elevated diamond push ups
10 Situps
10 Feet elevated diamond push ups		 7m 31s
Performed as RX
Justin Lilly 08/01/2016 Hotel None Strict Pull-ups
4 sets of 8 with 1 min rest between
Rest 2 min then
Smith Machine Squats
10@ 95lb
10@ 115lb
10@ 135lb
10@ 155lb
10@ 175lb
Rest 2 min then
DB Press
4 Sets of 8 at 40lb
 175 lbs
Performed as RX
Justin Lilly 07/31/2016 Ormond Beach None AMRAP 12 minutes
400lb tire flip 25ft. (every 5ft counts as 1 rep)
15 Air Squats
15 Chest to ground PUs		 4 rounds 30 reps
Performed as RX
Justin Lilly 07/28/2016 USAMMCE None snatch ladder
10 @ 85
8 @95
6 @ 100
4 @ 105
2 @ 115		 5m 41s
Performed as RX
Justin Lilly 07/28/2016 USAMMCE None Chipper
10 Bar MUs
10 Squat Clean @ 135lb
10 Strict Press @ 115lb
20 KB swings 1.5 pood
20 KB Thrusters 1 pood (ea)
20 GHD Sit ups
1 mile Air Assault Bike		 19m 24s
Performed as RX
Justin Lilly 07/27/2016 USAMMCE Overhead Squat 1 rep max OH Squat
5 x 85lb
4 x 95lb
1 x 115lb
1 x 135lb
1 x 145lb
2 x 155lb
1 x 165lb

 165 lbs
Performed as RX
Justin Lilly 07/27/2016 USAMMCE Split Jerk 3 reps Split Jerk
3 sets for 3 reps at 135lb
3 sets for 3 reps at 155lb		 155 lbs
Performed as RX
Justin Lilly 07/27/2016 USAMMCE None 12 Back Squats at 155lb
24 Ring Dips
12 Front Squats at 155lb
24 Hand release Push ups		 7m 15s
Performed as RX
Justin Lilly 07/26/2016 USAMMCE Tabata GHD Tabata GHD

Touch floor at bottom and foot pads at top		 38 reps
Performed as RX
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