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Athlete Date Sort Location Workout Name Description Results
Nicholas Fowler 09/08/2015 Ambush Fitness None AMRAP-20
5 push up
8 situp
10 air squat		 34 rounds 7 reps
Performed as RX
Nicholas Fowler 08/26/2015 Ambush Fitness Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 24s
Performed as RX
Nicholas Fowler 08/25/2015 Ambush Fitness None 400m run
75 situps
800m run
25 mt climber (each leg inside and outside=1 rep)
400m run		 12m 27s
Performed as RX
Nicholas Fowler 08/24/2015 Ambush Fitness None AMRAP-9

50 wallballs then with remaining time:
8 OHS
8 SDHP
8 V-ups
 3 rounds 9 reps
Performed as RX
Nicholas Fowler 08/04/2015 Ambush Fitness Ambush 8/4/15 AMRAP 10
800m run
Then: (with remaining time)
5 Pull-Up
10 Push-Up		 97 reps
Performed as RX
Nicholas Fowler 08/03/2015 Ambush Fitness Ambush 8/3/15 4 RFT
8 power snatch
25 Double Unders (50 singles)		 4m 12s
Performed as RX
Nicholas Fowler 07/28/2015 Ambush Fitness Ambush 7/28/15 9-8-7-6-5-4-3-2-1
DB/KB Snatch Right
DB/KB Snatch Left
Pull-Up		 8m 14s
Workout Scaled
Nicholas Fowler 07/27/2015 Ambush Fitness Ambush 7/27/15 Chipper--AMRAP (5x 5:00 work 1:30 rest)
30 Box Jump
30 KettleBell Swing
30 Sit-Up
30 Wall Ball
30 Slam Ball
 429 reps
Performed as RX
Nicholas Fowler 07/22/2015 Ambush Fitness Ambush 7/22/15 Death-By
Burpee
Toes to bar		 9 rounds 14 reps
Performed as RX
Nicholas Fowler 07/13/2015 Ambush Fitness Ambush 7/13/15 1 mile run 9m 02s
Performed as RX
Nicholas Fowler 07/08/2015 Ambush Fitness Ambush 7/8/15 2000m row 9m 43s
Performed as RX
Nicholas Fowler 07/07/2015 Ambush Fitness Ambush 7/7/15 AMRAP 12
Max effort toes to bar
200m run every time you drop		 46 reps
Performed as RX
Nicholas Fowler 07/06/2015 Ambush Fitness Ambush 7/6/15 10-9-8-7-6-5-4-3-2-1
Ring Dips
20 double unders (40 singles)after each set		 10m 44s
Workout Scaled
Nicholas Fowler 07/03/2015 Ambush Fitness Ambush 7/3/15 Hammer

5 Rounds for Time

5 Power Clean 135/95
10 Front Squat 135/95
5 Jerk 135/95
20 Pull-Ups
Rest 90 seconds		 21m 44s
Workout Scaled
Nicholas Fowler 06/25/2015 Ambush Fitness Ambush 6/25/15 1000m row
100 Sit-ups
100 Double Unders		 13m 38s
Performed as RX
Nicholas Fowler 06/23/2015 Ambush Fitness Ambush 6/23/15 AMRAP-5
5 hang power clean
5 push press
5 chest 2 bar pullups		 6 rounds 0 reps
Performed as RX
Nicholas Fowler 06/22/2015 Ambush Fitness Ambush 6/22/15 3 rounds for time

1k run
25 Bench Jumps (or step ups)
25 Air Squats		 28m 34s
Performed as RX
Nicholas Fowler 06/18/2015 Ambush Fitness Ambush 6/18/15 21-15-9
Kettle Bell Swings
Hand Release Push-ups		 3m 11s
Workout Scaled
Nicholas Fowler 06/17/2015 Ambush Fitness Ambush 6/17/15 7x for total reps
:45 Jump rope (double or single)
:45 rest
:45 Wall Ball
:45 rest		 408 reps
Workout Scaled
Nicholas Fowler 06/17/2015 Ambush Fitness Ambush 6/17/15 7x for total reps
:45 Jump rope (double or single)
:45 rest
:45 Wall Ball
:45 rest		 408 reps
Workout Scaled
Nicholas Fowler 06/16/2015 Ambush Fitness Ambush 6/16/15 AMRAP-12
15 dips (on bench)
30 ft walking lunges
25 sit-ups
30 ft walking lunges
 566 reps
Performed as RX