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Athlete Date Sort Location Workout Name Description Results
Marcus Ricks 10/02/2017 RCC Fitness for First Responders None Metcon (for time)
AMRAP
10 minute time cap

3 Burpee box jump overs (24/20) (step ups)
3 Deadlifts Rx+ (225/155) Rx (155/95) Scaled (95/75)
6 Burpee box jump overs
6 Deadlifts
9 Burpee box jump overs
9 Deadlifts
Continue to add 3 reps after each round until time expires
 3 rounds 0 reps
Performed as RX
Marcus Ricks 09/18/2017 RCC Fitness for First Responders Grace Metcon (for time)

Grace
30 Clean and Jerk Rx+ (155/135) Rx (135/110) Scaled (95/75)


Challenge yourself!!		 6m 00s
Workout Scaled
Marcus Ricks 08/30/2017 RCC Fitness for First Responders None Metcon (for time)
Tabata 20 sec of work 10 sec of rest for 3 rounds. After each round, rotate to anther exercise
Battle rope
WB (20/10)
Deadlift (135/95) (100/75)
Weighted walking lunges (45/25)
KB swing (40/20)
Pull ups (kipping, band, and jumping)
Tire flips
100 m Run
 13m 00s
Performed as RX
Marcus Ricks 08/28/2017 RCC Fitness for First Responders None Metcon (for time)

21-15-9
Push press Rx+ (135/95) Rx (95/65) Scaled (65/45)
Box Jumps (24/20)
 12m 00s
Workout Scaled
Marcus Ricks 08/16/2017 RCC Fitness for First Responders Isabel For time:
Snatch 135 pounds, 30 reps Rx+ (135/95) Rx (95/75)
scaled (75/45)
 4m 30s
Workout Scaled
Marcus Ricks 08/07/2017 None Heavy 17.5 Endurance
Tire strikes for time (1 minute time cap)
Person with the most reps wins. Losers run a 200 m penalty run. Must alternate arms for every strike.

Strength (not for time)
Front Squat for max weight (use WB for max ROM)
3-3-3-3-3

Metcon (for time)
Heavy 17.5
12 minute time cap
10 rounds
9 Thrusters Rx (85/55) Rx+ (125/85) scaled PVC pipe
35 DU (70 SU)
 3 rounds 0 reps
Performed as RX
Marcus Ricks 08/07/2017 RCC Fitness for First Responders Heavy 17.5 Endurance
Tire strikes for time (1 minute time cap)
Person with the most reps wins. Losers run a 200 m penalty run. Must alternate arms for every strike.

Strength (not for time)
Front Squat for max weight (use WB for max ROM)
3-3-3-3-3

Metcon (for time)
Heavy 17.5
12 minute time cap
10 rounds
9 Thrusters Rx (85/55) Rx+ (125/85) scaled PVC pipe
35 DU (70 SU)
 12m 00s
Performed as RX