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Athlete	Date	Location	Workout Name	Description	Results
Justin Lilly	11/10/2016	USAMMCE	None	With a partner, complete all movements in any order, but completing before moving to the next movement. 1 Mile Air Assault Bike 100 Abmat Butterfly touch toes sit-ups 1000 Meter row 200 Jump rope or 100 Double Unders 30 Pull ups 60 Box jump burpees 60 Hand release push ups 60 Thrusters 45lb bar 60 Wall Balls 20/14lb	22m 03s Performed as RX
Justin Lilly	11/09/2016	USAMMCE	None	.5 Mile Air Assault Bike 50 Abmat Butterfly touch toes sit-ups 500 Meter row 100 Jump rope or 100 Double Unders 15 Pull ups 20 Box jump burpees 30 Hand release push ups 30 Thrusters 45lb bar 30 Wall Balls 20/14lb	17m 16s Performed as RX
Justin Lilly	11/08/2016	USAMMCE	None	Run for 30 seconds rest for 30 seconds . Start on 1% grade and increase before every run by 1% up to 10% then work back down. Record total distance on treadmill	2.35 mi Performed as RX
Justin Lilly	11/07/2016	USAMMCE	None	25 DL 185lb 25 Burpee jump over 25 GHDs 25 Ring back rows (back should be just off ground when arms are fully extended 50 DUs 50 Knees 2 elbows 50 WBs	17m 51s Performed as RX
Justin Lilly	11/04/2016	USAMMCE	None	4 Rds for time 8 Thrusters at 115lb 10 GHD Sit ups 8 Back Squats at 115lb 10 HR push ups 8 C2B 10 Strict T2B	22m 58s Performed as RX
Justin Lilly	11/03/2016	USAMMCE	1-1-1	With a continuous running treadmill, run 1 minute then rest 1 minute until you reach 2 miles on the treadmill which will be 1 mile of running. Air Assault Bike 1 mile Row 1600	22m 18s Performed as RX
Justin Lilly	11/02/2016	USAMMCE	None	15-12-9 Power snatches 95lb Hand stand push ups	17m 10s Performed as RX
Justin Lilly	10/31/2016	USAMMCE	None	Clean and Jerk with 20 GHD sit-ups for time 2 @ 155 4 @ 135 6 @ 125 8 @ 115 10 @ 105 12 @ 95 14 @ 65 Then 20 GHDs	11m 40s Performed as RX
Justin Lilly	10/30/2016	USAMMCE	None	1 Min Max HR Push ups Rest 1 Min 1 Min Max DB Row 40lb ea Rest 1 Min 1 Min Max V-Ups Rest 1 Min 1 Min Max DB curls 30lb ea Rest 1 Min 1 Min Deep Squat jumps Record Total reps	133 reps Performed as RX
Justin Lilly	10/28/2016	USAMMCE	None	For Time 40 Thrusters 95lb 50 Butterfly situps 20 KB swings 100 Feet Burpee broad jumps 50 DUs	10m 47s Performed as RX
Justin Lilly	10/28/2016	USAMMCE	None	Tabata scaled pistols Pull ups	49 reps Performed as RX
Justin Lilly	10/28/2016	USAMMCE	None	Tabata Goblet squat 1 pood T2B	67 reps Performed as RX
Justin Lilly	10/27/2016	USAMMCE	1-2-1	Run 1 mile Air Bike 2 miles Row 1,600 meters	19m 43s Performed as RX
Justin Lilly	10/26/2016	USAMMCE	None	Deadlift 4 x 5 at 225lb	225 lbs Performed as RX
Justin Lilly	10/26/2016	USAMMCE	None	AMRAP 14 Min 10 Snatches at 75lb 7 Ring dips 10 Over the bar burpees	6 rounds 1 reps Performed as RX
Justin Lilly	10/25/2016	USAMMCE	Row 5K	Row 5K	19m 38s Performed as RX
Justin Lilly	10/24/2016	USAMMCE	None	4 sets bench press @75% body weight 150lb @10 reps each set	150 lbs Performed as RX
Justin Lilly	10/24/2016	USAMMCE	None	12 mon AMRAP 7 C2B 10 GHD 7 ground to behind the head slam ball throw 20lb	6 rounds 13 reps Performed as RX
Justin Lilly	10/21/2016	USAMMCE	None	Back squat 10-8-6-4-2 135lb-155-175-195-215 Rest 2 minutes between sets	215 lbs Performed as RX
Justin Lilly	10/21/2016	USAMMCE	None	10min AMRAP 10 cleans 95lb 10 box jumps 24" 10 T2B 5 pull ups 10 WB	3 rounds 4 reps Performed as RX
Justin Lilly	10/20/2016	USAMMCE	None	2 minutes of push ups max effort (73) Rest 10 minutes 2 minutes sit ups max effort(75) Rest 12 minutes Run 2 miles Record number run time	16m 28s Performed as RX
Justin Lilly	10/16/2016	None	None	Run 2 miles	16m 45s Performed as RX
Justin Lilly	10/13/2016	USAMMCE	None	Push ups 70 Rest 2 min 40 Push ups Rest 2 min 20 Push ups Rest 2 min 20 Push ups Rest 2 min 70 Sit ups Rest 2 min 20 Sit ups Rest 2 Min Row 2000 meters	30m 28s Performed as RX
Justin Lilly	10/12/2016	USAMMCE	None	4 sets of Strict Alt. Pull ups and Chin Ups Air Assault Bike 16 min	5.70 mi Performed as RX
Justin Lilly	10/09/2016	USAMMCE	None	Moderate to intense run	19m 00s Performed as RX

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