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Athlete Date Sort Location Workout Name Description Results
Layla Brewer 02/20/2015 Garage Gym 393 2-20-15 Strength
Front Squat 15-10-5 (use 60% of back squat 1RM)

WOD
21-15-9 (for time)
Jumping Jacks
Pushups
Jumping Squats		 4m 28s
Performed as RX
Layla Brewer 02/16/2015 Garage Gym 393 2-16-15 Strength
Burpee Pull-ups 10-8-6-4-2

WOD
Run 2 miles or Bike 6 miles for time		 23m 31s
Workout Scaled
Layla Brewer 02/15/2015 Garage Gym 393 2-15-15 Strength
Back Squat 12-12-12-12 (use 60% or 1RM)

WOD
1 Round for Time
100 Air Squats
50 Pushups
 5m 50s
Performed as RX
Layla Brewer 02/14/2015 Garage Gym 393 2-14-15 Every Minute on the Minute for 15 Minutes

Even Minute - 10 Burpees
Odd Minute - Dips

WOD
10 Rounds for Time
10 Pushups
10 Situps
Lunges (10 Steps)		 14m 33s
Workout Scaled
Layla Brewer 02/13/2015 Garage Gym 393 2-13-15 Every Minute on the Minute for 10 Minutes

Even Minute - 10 Pushups
Odd Minute - 15 Air Squats

WOD
2 Rounds for Time
50 Double Unders (150 Singles)
400m Run		 9m 16s
Workout Scaled
Layla Brewer 02/11/2015 Garage Gym 393 2-11-15 Strength
Front Squat 5-5-5-5-5
- use 65% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets

WOD
Run 2 miles or Bike 6 miles for time


 22m 41s
Performed as RX
Layla Brewer 02/09/2015 Garage Gym 393 2-9-15 Sprints
2 x 800m Sprints (rest 4 minutes between sets)

WOD
6 Rounds for Time
20 Dips
20 Pushups
20 Situps
Plank (20 seconds)		 22m 40s
Workout Scaled
Layla Brewer 02/02/2015 Garage Gym 393 2-2-15 Strength
Front Squat 5-5-5 (use 50% of Back Squat 1RM)

WOD
5 Rounds for Time
15 Pushups
30 Second Plank
15 Situps		 11m 26s
Performed as RX
Layla Brewer 01/31/2015 Garage Gym 393 1-31-15 Strength
Pull-Ups 8-8-8-8
(rest 2 minutes between sets)

WOD
Run 3 miles or Bike 9 miles for Time		 39m 32s
Performed as RX
Layla Brewer 01/30/2015 Garage Gym 393 1-30-15 Strength
Back Squat at 70% or 1RM
5-5-5-5-5

WOD
4 Rounds for Time
40 Jumping Jacks
40 Double Unders (120 Singles)
40 Situps		 19m 18s
Workout Scaled
Layla Brewer 01/28/2015 Garage Gym 393 1-28-15 Strength
Weighted Pushups 10-8-6-4

WOD
15 Minute AMRAP
25 Air Squats
Lunges (25 Steps)		 310 reps
Performed as RX
Layla Brewer 01/26/2015 Garage Gym 393 1-26-15 Technique Work
Overhead Squats

WOD
5 Rounds for Time
5 Burpees
10 Box Jumps 20in
15 Mountain Climbers
20 Situps		 15m 12s
Performed as RX
Layla Brewer 01/25/2015 Garage Gym 393 1-25-15 Strength
Front Squat 10-9-8-7-6-5-4-3-2-1
Weighted Lunge 1-2-3-4-5-6-7-8-9-10

WOD
2 Rounds for Time
400m SPRINT
250 Single Unders		 13m 36s
Performed as RX
Layla Brewer 01/24/2015 Garage Gym 393 1-24-15 Strength
Cleans 10-10-10-10-10

WOD
8 Rounds for Time
10 Mountain Climbers
10 Jumping Jacks
10 Pushups		 10m 11s
Performed as RX
Layla Brewer 01/23/2015 Garage Gym 393 1-23-15 Strength
Pull-Ups
4 Sets of 10 Reps
(rest 2 minutes between sets)

WOD
Run 2 miles or Bike 6 Miles For Time		 24m 01s
Performed as RX
Layla Brewer 01/21/2015 Garage Gym 393 1-21-15 Strength
Back Squat at 65% or 1RM
8-8-8-8-8

WOD
10 Minute AMRAP
10 Jumping Squats
10 Back & Forth Jumps
10 Air Squats
Lunges (10 Steps)		 182 reps
Performed as RX
Layla Brewer 01/19/2015 Garage Gym 393 1-19-15 Clean- 15 minutes to establish 1RM

WOD
10 Minute AMRAP
15 Air Squats
10 Pushups
5 Pullups		 210 reps
Performed as RX
Layla Brewer 01/18/2015 Garage Gym 393 1-18-15 Every Minute On the Minute (EMOM) for 10 Minutes

Even Minute: Wall Sit for 30 Sec, Rest 30 Sec
Odd Minute: Plank for 30 Sec, REst 30 Sec

WOD
4 Rounds for Time
50 Double Unders (150 Single Unders)
Lunges (25 Steps)		 14m 14s
Performed as RX
Layla Brewer 01/17/2015 Garage Gym 393 1-17-15 Strength
Front Squat 5-5-5-5-5
- use 60% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets

WOD
Run 1 Mile or Bike 3 Miles for Time		 20m 27s
Workout Scaled
Layla Brewer 01/16/2015 Garage Gym 393 1-16-15 Sprints
4 x 400m Sprints (Rest 2 minutes after each sprint)

WOD
4 Rounds for time
20 Dips
20 Pushups
20 Situps
20 Second Plank		 19m 30s
Workout Scaled
Layla Brewer 01/14/2015 Garage Gym 393 1-14-15 Strength
Pushups: 4 sets x 20 reps
(rest 2 minutes between sets)

WOD
5 Rounds for time
Walking Lunges (25 Steps)
25 Burpees
Bear Crawl (25 Steps)		 40m 24s
Performed as RX
Layla Brewer 01/12/2015 Garage Gym 393 1-12-15 Strength
Back Squat
Build to 1RM in 15 Minutes

WOD
21-15-9
Jumping Squats
Pushups
Mountain Climbers
Situps		 135 lbs
Performed as RX
Layla Brewer 01/11/2015 Garage Gym 393 1-11-15 Strength
Deadlift 5-5-5 @185/155

WOD
For Time:
400m Run
95/65 Push Press, 15 Reps
400m Run
95/65 Push Press, 12 Reps
400m Run
95/65 Push Press, 9 Reps
400m Run
95/65 Push Press, 6 Reps
400m Run
95/65 Push Press, 3 Reps		 22m 02s
Performed as RX
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