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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 11/16/2015 None None Back Squat (62 @225(Even Min))

Bench Press (62 @205 (Odd Min))

Strength:
At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins.
 225 and 205 lbs
Performed as RX
Justin Lilly 11/16/2015 None None METCON
For Time:
10 Shoulder to Overhead @ 135
20 Bar Facing Burpees
10 Shoulder to Overhead @ 135
20 Bar Facing Burpees
 6m 32s
Performed as RX
Justin Lilly 11/13/2015 None None Back Squat 6 x 5 215lb
Bench Press 6 x 5 195lb

Alternate every 2 minutes for 24

METCON 11rds
25 Meter Sprint
10 Push Ups
25 Meter Sprint
20 Dus
 13m 08s
Performed as RX
Justin Lilly 11/12/2015 None None 4 rds
200 Meter Row
15 Push Ups
15 Sit Ups		 7m 22s
Performed as RX
Justin Lilly 11/12/2015 None None 21-15-9
Calorie Row
Push Ups
T2B
 8m 37s
Performed as RX
Justin Lilly 11/10/2015 None Three Wise Men 2015 Jeremy
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch 95lbs
10 Burpees Over the Barbell

Rest 2 minutes, and then

Ben
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 135lbs
20 Pull-Ups

Rest 2 minutes, and then

Beau
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs RX = 24
30 Wall Ball Shots 20lbs		 3 rounds 20 reps
Performed as RX
Justin Lilly 11/06/2015 None None Back Squat (6x2 @80% (Odd Min))

Bench Press (6x2 @80% (Even Min))

Strength:
Even min complete 1 set of Back Squats, Odd min Complete 1 set of Bench Press. Continue Alternating sets on the min for 12 mins.

Metcon (Time)

For Time:
27-21-15-9
Cal. Row
Power Snatch 75lb		 15m 36s
Performed as RX
Justin Lilly 11/05/2015 None None 27-21-15-9
Front Rack Lunges--drop weight (115-105-95-85)
Row Calories		 13m 45s
Performed as RX
Justin Lilly 11/04/2015 None Pheezy Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups		 29m 16s
Performed as RX
Justin Lilly 11/02/2015 None None Squat Snatches
115lb 3 reps for 6 sets		 115 lbs
Performed as RX
Justin Lilly 10/29/2015 None Ryan Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Did bar MUs. No rings		 27m 33s
Performed as RX
Justin Lilly 10/28/2015 None None 21-18-15-12-9-6-3
Ring Push Ups (6in of floor)
T2B
Tire Flip (smaller one)
KB swings 35lb		 22m 58s
Performed as RX
Justin Lilly 10/27/2015 None None 10 Rds
Shoulder Press 10-9-8-7....2-1 35lb DB
Run 1 min on Treadmill 6% grade at 6mph		 15m 19s
Performed as RX
Justin Lilly 10/26/2015 None None Back squat
5 @ 225
4 @ 225
3 @ 225
2 @ 245
1 @ 255		 1 @ 255 lbs
Performed as RX
Justin Lilly 10/26/2015 None None Tabata

WB
SU
DU
Total= 92

Rest 2 min then
SU
Pistols
Total= 77		 169 reps
Performed as RX
Justin Lilly 10/23/2015 None Half Linda 10-8-6-4-2 reps of the triplet:

Deadlift: 1 1/2 body weight (285lb)
Bench press: body weight (190lb)
Clean: 3/4 body weight (140lb)

Set up three bars and storm through for time.		 22m 15s
Performed as RX
Justin Lilly 10/21/2015 None None 2 rds for time

1000 meter row
50 Push ups
1000 meter run
50 Pull ups		 38m 51s
Performed as RX
Justin Lilly 10/20/2015 None None Front Sq. 2 min rest between sets
5 @ 185lb
4 @ 195lb
3 @ 205lb
2 @ 215lb
1 @ 225lb

Then
21-18-15-12-9-6-3 GHD Sit Up
Rest 1 min for (21-15) 30sec for (12-9) 15sec (6-3)		 1 @ 225lb lbs
Performed as RX
Justin Lilly 10/19/2015 None None Light day

Overhead squats
10 @ 95lb
10 @ 95lb
10 @ 95lb
5 @ 115lb
3 @ 125lb		 38 reps
Performed as RX
Justin Lilly 10/15/2015 None None Max Reps- 5 sets- shoulder press from front rack
@ 120lb

5-4-3-3-3

Then
8 min AMRAP
5-Pull ups
10-Push ups
15-Sit ups
10- Air Squats
 6 rounds 3 reps
Performed as RX
Justin Lilly 10/14/2015 None None Rounds For Time

DUs 50-40-30-20-10
T2B 25-20-15-10-5
Ring Dips 25-20-15-10-5		 14m 53s
Performed as RX
Justin Lilly 10/13/2015 None None For Time:

Rep Scheme 15-12-9-6-3
Back Sq 185lb
Chin up w ith 25lbs		 18m 12s
Performed as RX
Justin Lilly 09/22/2015 None None 3 rounds of:
30 Clean & Jerks, 115 lbs
Rest 5 mins
30 Clean & Jerks, 95 lbs
Rest 5 mins
30 Clean & Jerks, 75 lbs		 24m 49s
Performed as RX
Justin Lilly 09/18/2015 None None 15 mins AMRAP:
10 Pull-ups
10 Ring Dips
10 Toes-to-bars
Burpee Broad Jump, 25 m		 6 rounds 0 reps
Performed as RX
Justin Lilly 09/17/2015 None None Run (Treadmill), 800 m
50 Push-ups
50 Sit Ups
Run (Treadmill), 650 m
40 Push-ups
40 Sit Ups
Run (Treadmill), 480 m
30 Push-ups
30 Sit Ups
Run (Treadmill), 320 m
20 Push-ups
20 Sit Ups
Run (Treadmill), 160 m
10 Push-ups
10 Sit Ups		 25m 17s
Performed as RX
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