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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 07/05/2016 USAMMCE Front Squat1 Rep Max 12 Minutes to Find 1 Rep Max Front Squat 235 lbs
Performed as RX
Justin Lilly 07/05/2016 USAMMCE FGB V2 FGB V2

GHD
Slam Ball 20lb
Push Sled 95lb (1 rep for every 13ft pushed)
Pistols
Air Bike


 204 reps
Performed as RX
Justin Lilly 07/04/2016 USAMMCE None 4 rds with 30 sec rest between sets (not timed)

10 Reps for each movement all stict

DB Shoulder Press @40lb DBs
Chin Up
Bar Dip
DB Back Row @40lb DBs		 4 rounds 0 reps
Performed as RX
Justin Lilly 07/03/2016 USAMMCE None Total 150 Burpess and Situps each
In the following sequence
50-40-30-20-10		 28m 33s
Performed as RX
Justin Lilly 06/29/2016 USAMMCE Bench Press Max 12 Minutes to find 1 rep max Bench Press 245 lbs
Performed as RX
Justin Lilly 06/28/2016 USAMMCE None Find one rep max deadlift in 10 minutes 385 lbs
Performed as RX
Justin Lilly 06/28/2016 USAMMCE None 7 min AMRAP
Sprint 25 meters forward and 25 meters back
10 1.5 pood KB swings
5 1.5 pood goblet squat
10 T2B

Partial rds count reps only not sprint		 3 rounds 23 reps
Performed as RX
Justin Lilly 06/27/2016 USAMMCE None 10 Ring Muscle Ups
30 Shoulder to overhead 115lb
30 GHDs		 12m 01s
Performed as RX
Justin Lilly 06/27/2016 USAMMCE None Tabata Air Bike for cal 41 reps
Performed as RX
Justin Lilly 06/24/2016 USAMMCE None Squat snatches
E2MOM-- 3 reps first five sets, 2 reps last five sets
65lb
75lb
85lb
95lb
105lb
115lb
 115lb lbs
Performed as RX
Justin Lilly 06/16/2016 USAMMCE None Formation run
 3.00 mi
Performed as RX
Justin Lilly 06/16/2016 USAMMCE None Tabata
Ring Dips
Knees to elbows

Rest 3 min
Tabata
Ring push ups
C2B		 109 reps
Performed as RX
Justin Lilly 06/15/2016 USAMMCE None Front Sq
5 reps 4 sets
135-145-155-165

AMRAP 7 minutes
5 strict pull ups
15 sit ups
 6 rounds 7 reps
Performed as RX
Justin Lilly 06/14/2016 House None Trail Run 18m 30s
Performed as RX
Justin Lilly 06/13/2016 USAMMCE None W/20lb vest
100 push ups
100 cal row
Do the same number of cal row as push ups.
Penalty: Every time you stop push ups you must do 5 pull ups and 5 air squats.		 15m 40s
Performed as RX
Justin Lilly 06/08/2016 USAMMCE None Bench press 50 reps in fewest sets @ 80% body weight (155lb). Rest as needed.

Active recovery 2000 meter row at easy pace.		 4 rounds 0 reps
Performed as RX
Justin Lilly 06/07/2016 USAMMCE Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 258 reps
Performed as RX
Justin Lilly 06/07/2016 USAMMCE None Run 1.25 mile
Treadmill .5% incline		 10m 31s
Performed as RX
Justin Lilly 06/06/2016 USAMMCE Jackie Back Squats
5 @ 50% max
4@ 60% max
3 @ 70% max
2 @ 80% max

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 45s
Performed as RX
Justin Lilly 06/03/2016 USAMMCE None 1 Min Rest between each round (record # of Rds)
5 min AMRAP
7 - Pull ups
14 - Weighted Sit Ups 25lb

5 min AMRAP
5 - Dead Lifts 185lb
5 - Handstand Push ups

5 min AMRAP
10 Squat Jumps
15 Push-ups
 10 rounds 21 reps
Performed as RX
Justin Lilly 06/01/2016 USAMMCE None 6 Bear Complex at 115lb
10 over box jump (15 in)
9 Bear Complex at 95lb
10 over box jump
12 Bear Complex at 75lb
5 over box jump
15 Bear Complex at 55lb
5 over box jump
 13m 23s
Performed as RX
Justin Lilly 05/31/2016 USAMMCE Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 26m 22s
Performed as RX
Justin Lilly 05/20/2016 USAMMCE 1/2 Murph with full run For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

No vest		 32m 20s
Performed as RX
Justin Lilly 05/19/2016 USAMMCE Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (use body weight)
Bench press: body weight (75% BW)
Clean: 3/4 body weight (50%)

Set up three bars and storm through for time.		 17m 25s
Workout Scaled
Justin Lilly 05/18/2016 USAMMCE None Tabata-Do each movement for 8 sets, rest then do next movement.
Box Jump
Rest 1 min
Push Ups
Rest 1 min
T2B
Rest 1 min
Butt to ground back Sq with bar		 267 reps
Performed as RX
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