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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 08/19/2014 None Row 2K Row 2K for time 7m 49s
Performed as RX
Justin Lilly 08/19/2014 None None Clean Rep scheme 3,6,9,12,15 ladder for time
175lb
155lb
135lb
115lb
95lb		 7m 11s
Performed as RX
Justin Lilly 08/18/2014 None None Reps of 9-15-21
Sq 185-9 reps
Run 400 meters
Sq 160-15 reps
Run 400 Meters
Sq 135-21 reps
Run 400 Meters
Finish with 100 Sit Ups		 17m 28s
Performed as RX
Justin Lilly 08/17/2014 None None Band Assisted HS PUs
5 Sets
10-10-8-8-6

Shoulder Press
1-135lb
2-130
3-125
4-120
5-115		 57 reps
Performed as RX
Justin Lilly 08/17/2014 None None 5 Min AMRAP
5-Chin Ups
10-25lb DB Thrusters
15-Sit Ups		 4 rounds 25 reps
Performed as RX
Justin Lilly 08/16/2014 None None Skill-Bar Muscle ups
5 Sets Complete most MUs without stopping off
Add total for score
 18 reps
Performed as RX
Justin Lilly 08/16/2014 None None 5- Sets of Bench increasing weight. Add total reps
185lb
195lb
205lb
215lb
225lb		 25 reps
Performed as RX
Justin Lilly 08/16/2014 None Half Cindy with 30lb vest Wearing 30lb vest 10Min Cindy
5-Pull Ups
10 Push Ups
15 Squats		 6 rounds 25 reps
Performed as RX
Justin Lilly 08/13/2014 None None Tabata 4-Songs

90lb Sled drag (length of court counts as one rep)
90lb Sled Pull (length of court counts as one rep)
Run length of B-Ball court counts as one rep
Sit ups
24in Box Jump
20lb Wall Balls

 211 reps
Performed as RX
Justin Lilly 08/12/2014 Collier None For Time

100 T2B
100 Ring Dips
50 Push Ups

Break up as needed		 14m 04s
Performed as RX
Justin Lilly 08/11/2014 None Grace 135 pound Clean and Jerk, 30 reps 5m 48s
Performed as RX
Justin Lilly 08/11/2014 None Tabata Burpees and BB court run 3 Straight Tabata Songs

Burpees
Run length of basketball court

Count total reps. Length of court counts as 1 rep		 97 reps
Performed as RX
Justin Lilly 08/10/2014 None None 1 Minute Rest between each set
2-Sets 15 Reps 75lb overhead Sq
3-Sets 12 Reps 95 overhead Sq
2- Sets 20-Lunges 25lb plate overhead
1-Sets 20-Lunges 45lb plate overhead
1-Set 25-Sandbag Sq
1-Set 25-Bar Thrusters
4-Sets 95 pound Sled Pull forward and backward		 176 reps
Performed as RX
Justin Lilly 08/09/2014 None Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 79 reps
Performed as RX
Justin Lilly 08/09/2014 Collier None 10Min AMRAP

15 GDH sit-ups (full extension)
10 Chin-ups		 4 rounds 5 reps
Performed as RX
Justin Lilly 08/07/2014 None None 5rds 10-Strict shoulder presses 95lb
10-Squats
10-Push ups
20-DUs
2 min rest between rounds
 5 rounds 200 reps
Performed as RX
Justin Lilly 08/07/2014 None None 5 Rds for time
200 meter Row
20 Sit Ups		 9m 45s
Performed as RX
Justin Lilly 08/06/2014 Seoul Tower Seoul Tower Run Start from Dragon Hill and run to the base. Rest 5-10 minutes and run back. Time will be the time to the top.

Stop at 4 exercise stations while running back and perform 100 reps at each station.
 31m 34s
Performed as RX
Justin Lilly 08/05/2014 None Chelsea Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats		 8 rounds 28 reps
Performed as RX
Justin Lilly 08/05/2014 Collier None 10 Min AMRAP

30 DUs
10 Burpees Pull-ups		 3 rounds 0 reps
Performed as RX
Justin Lilly 08/03/2014 None None 3 Sets Front Sq

185lb- 5 Reps		 15 reps
Performed as RX
Justin Lilly 08/03/2014 None None 7 AMRAP

10 24in Box Step over Burpees with 15lb DBs
10 24in Box Jumps		 2 rounds 10 reps
Performed as RX
Justin Lilly 08/02/2014 None Isabel For time:
Snatch 135 pounds, 30 reps

 4m 51s
Workout Scaled
Justin Lilly 08/02/2014 None None 100 DUs
50 Toes to Ring		 7m 38s
Performed as RX
Justin Lilly 08/02/2014 None None Row 2000 meters 8m 35s
Performed as RX
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