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Athlete Date Sort Location Workout Name Description Results
Melissa Figueroa 01/29/2015 Anaheim XCEL Deadlifts or Squatcleans
Squat Cleans

( 5 RM ) 15 minutes

Part B

3 rounds for time

Squat clean, 20 reps (95 lbs for men)

15 Pull-ups

Run 800 meters
 25m 46s
Performed as RX
Melissa Figueroa 01/28/2015 Anaheim XCEL Biceps and Triceps 5 EMOM
Biceps

1) Incline bench barbell curls
2) Standing narrow curls
3) Reverse grip curls
4) Dumbbell hammer curls

Triceps
1) Banded pulldowns
2) Barbell tricep extensions
3) Barbell skull crushers
4) Dumbbell tricep extensions		 40m 00s
Performed as RX
Melissa Figueroa 01/27/2015 Anaheim XCEL Leg Day 20 min a station. Alternating exercises every other minute.

Station one.

6 deadlifts

15 leg presses.

Station 2:

5 back squats

8-10 box jumps
Back Squats 155 lbs
Deadlifts 165 lbs
lbs
Performed as RX
Melissa Figueroa 01/22/2015 Anaheim XCEL Clean and jerk Clean and jerk

4 sets of 5 (add by 2.5 to 5 lbs. after each set)

3 sets of 3 reps (add by 2.5 to 5 lbs. after every set)
 95 lbs
Performed as RX
Melissa Figueroa 01/22/2015 Anaheim XCEL Lets Run Run 400 meters

Clean and jerks, 15 reps

Run 400 meters

30 toes-to-bars/Knees to elbow

Run 400 meters

45 wall balls

Run 400 meters

Kettle bell swings, 45 reps

Run 400 meters

30 ring dips

Run 400 meters
 25m 40s
Performed as RX
Melissa Figueroa 01/21/2015 Anaheim XCEL Keep It Moving 25 min to get as far as you can...

15 Deadlifts (135/105)

10 Wall Balls

10 Box Jumps 24/20in

15 Deadlifts

20 Wall Balls

20 Box Jumps

15 Deadlifts

30 Wall Balls

30 Box Jumps

15 Deadlifts

40 Wall Balls

40 Box Jumps

40 Double unders

50 sit-ups

60 pushups

70 pull ups		 33 reps
Performed as RX
Melissa Figueroa 01/16/2015 Anaheim XCEL Wheels of Steel 12 Minute EMOM

Barbell Front Lunge = 8 reps

Barbell half front squat wide stance = 6 reps

Barbell Hack squats = 8 reps
 36m 00s
Performed as RX
Melissa Figueroa 01/15/2015 Anaheim XCEL Chest and Triceps EMOM 10min (Alt between exercises)

10-12 Bench Press / 10-14 deficit push-ups

12-15 Box Dips / 10-12 Narrow DB bench press

10 Trx Push ups / 8-10 DB skull crushers

8-10 One handed push-ups / 12-15 Tricep pull downs
8-10 DB skull crushers 12 lbs
10-12 Narrow DB bench press 30 lbs
10-12 Bench Press 65 lbs
lbs
Performed as RX
Melissa Figueroa 01/13/2015 Anaheim XCEL Make a Friend In teams of 2

Every minute on the minute for 24 minutes

8 burpees

With the time remaining do as many deadlifts as possible.

Only one athlete works at a time, alternate every minute.
 16 reps
Performed as RX
Melissa Figueroa 01/12/2015 Anaheim XCEL Wobbly Legs Part A

7 sets of 5
Increase by 5 - 10 lbs after every set.

Part B

For time:
Deadlifts, 21 reps
Run 400 meters
Deadlifts, 18 reps
Run 400 meters
Deadlifts, 15 reps
Run 400 meters
Deadlifts, 12 reps
Run 400 meters		 14m 00s
Performed as RX
Melissa Figueroa 01/08/2015 Anaheim XCEL Back and Bi's Every Minute On The Minute (EMOM)

5-8 Chin-Ups

6-8 Inverted Rows

8-10 Bent Over Rows

10 Single Arm Rows (Alt)
 Bent Over Rows 75 lbs
Single Arm Rows (Alt) 30 lbs
Performed as RX
Melissa Figueroa 01/07/2015 Anaheim XCEL Farming Time This workout will test your grip strength

Part A
40 Wall Balls
400m Farmer Carry
30 Wall Balls
300m Farmer Carry
20 Wall Balls
200m Farmer Carry
10 Wall Balls
100m Farmer Carry

Part B- AB Work		 20m 04s
Performed as RX