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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 11/02/2020 Home Gym None AMRAP 15 Minutes

8 Cal Air Assault Bike
8 C&J 53 KB (each arm)
8 T2B		 4 rounds 16 reps
Performed as RX
Justin Lilly 04/25/2020 Home Gym None 5k Row and 5 mile Air Assault bike 38m 26s
Performed as RX
Justin Lilly 04/06/2020 Home Gym None Weight training

Then

Tabata
Air assault bike (cal)
Abmat
1st attempt 83 record first
2nd attempt 90

Then

Tabata
Burpees
A mat
70
83 reps
Performed as RX
Justin Lilly 04/02/2020 Home Gym None 30 Min AMRAP w/ 20lb vest

15 Air Squats
10 Cal Air Assault Bike
12 Lunges forward
12 Lunges backward
15 Cal Row
10 Bench Step ups		 5 rounds 25 reps
Performed as RX
Justin Lilly 03/29/2020 Quarantine HQ 10k Row Row 10k 46m 19s
Performed as RX
Justin Lilly 03/22/2020 Quarantine central Workout 1 Back Squat Back Squat
135x 10
185x 10
205x 10
215x 7
215x 7		 215 lbs
Performed as RX
Justin Lilly 03/18/2020 Home Gym Burpess w/ankle weights Weight training - Back - Biceps - Abs


Workout
Tabata
Burpees with 5lb each ankle weights -Record

 36 reps
Performed as RX
Justin Lilly 03/14/2020 Home Gym Row 500 down to 100 500 meter row - 1:38
400 meter row - 1:29
300 meter row - 1:01
200 meter row - 40.5
100 meter row - 19.5		 1m 38s
Performed as RX
Justin Lilly 03/11/2020 Home Gym T-Push UPS 2min down T-Push UPS
2 minutes- 36
1:45- 26
1:30- 17
1:15-17
1min-26 (longer rest)
:45- 18
:30- 12
:15- 8
Total- 160
 160 reps
Performed as RX
Justin Lilly 07/04/2019 Almost Heaven West Virginia 4th of July Hotel workout 1 mile treadmill starting at 3% grade then 5% from .75 on.
20 V-ups
.10 mile
20 V-ups
.08 mile
20 V-ups
.06 mile
20 V-ups
.04 mile
20 V-ups
.02 mile

 18m 51s
Performed as RX
Justin Lilly 06/22/2019 Genesis South 3K Row 3000 meter row 13m 19s
Performed as RX
Justin Lilly 06/22/2019 Genesis South Front Sq ladder Front Squat
95x12
135x10
145x8
155x6		 155 lbs
Performed as RX
Justin Lilly 06/22/2019 Genesis South None Back squats
135x12
155x10
175x8
185x6		 185 lbs
Performed as RX
Justin Lilly 06/22/2019 Genesis South Hex bar deadlift Hex bar deadlift using handles inline with bar

225x6
225x5
275x4
295x3		 295 lbs
Performed as RX
Justin Lilly 06/22/2019 Genesis South None 5 rounds for time
Backwards sled pull 75ft 160lbs
T2B holding handles 10 reps

7m 10s
Performed as RX
Justin Lilly 06/18/2019 Genesis South Easy 2 mile run Easy 2 mile run 23m 19s
Performed as RX
Justin Lilly 06/18/2019 Genesis South Burpees Tabata Burpees Tabata 34 reps
Performed as RX
Justin Lilly 06/18/2019 Genesis South Tabata Tabata
Jumping squats
AB Mat SU		 67 reps
Performed as RX
Justin Lilly 06/17/2019 Genesis South 7-7-7 HRPU and T2B 7 reps each for 7 minutes
HRPU
T2B		 6 rounds 12 reps
Performed as RX
Justin Lilly 06/17/2019 Genesis South None .05 self powered treadmill
9 reps 25 lb shoulder press		 4 rounds 0 reps
Performed as RX
Justin Lilly 06/15/2019 Genesis None Bear complex 5 sets of 5 65lb

Rest 1 minute 1st 3 sets
Rest 1 and half minutes last 2 sets		 65 lbs
Performed as RX
Justin Lilly 06/15/2019 USAMMCE Hex bar deadlift for sets Hex bar deadlift
5 x 135
5 x 225
5 x 245
5 x 265
3 x 285		 285 lbs
Performed as RX
Justin Lilly 06/15/2019 USAMMCE None American KB swings
Goblet squats
12-9-6-3		 2m 43s
Performed as RX
Justin Lilly 06/15/2019 Genesis South None 50lb KB Farmers Carry 84 feet
Sandbag lunges 42 feet
Burpees broad jump 42 feet		 7m 42s
Performed as RX
Justin Lilly 06/04/2018 USAMMCE Viking Run Prep WOD 2 RUN 1 stair lap
HR Push Ups 15
RUN 1 stair lap
Around the world
SUICIDE RUN length of Bldg. to each marker
Clean and Jerk 95lb 15 reps
RUN 1 stair lap
20 Hanging hand release each hand (total 40)
RUN 1 stair lap
Rope Climb twice
SANDBAG RUN stairs
Sled rope pull down only length of gym (only arms)
RUN 1 stair lap
Burpees broad jump down and back
RUN 1 stair lap
ROW Straight legs w/Arms only 200 meters
SUICIDE RUN length of Bldg. to each marker
ROW Straight legs w/Arms only 200 meters
RUN 1 stair lap
Farmers carry two 45 lab plates 100 feet
 40m 00s
Performed as RX
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