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Athlete Date Sort Location Workout Name Description Results
Rick Thomas 12/11/2022 Sitka, AK Metabolic Thruster Blast Four sets:
Row 500 meters
25 kettlebell thrusters		 18m 07s
Performed as RX
Rick Thomas 11/20/2022 Sitka, AK Nile River 100m row/ 5 kettlebell swings
200m row/ 10 kettlebell swings
300m row/ 15 kettlebell swings
400m row/ 20 kettlebell swings
500m row/ 25 kettlebell swings
400m row/ 20 kettlebell swings
300m row/ 15 kettlebell swings
200m row/ 10 kettlebell swings
100m row/ 5 kettlebell swings		 17m 37s
Performed as RX
Rick Thomas 07/10/2018 24 Hours Fitness None Rowing
1200meters
Four times
2:00 rest in between		 4,800 m
Performed as RX
Rick Thomas 04/25/2014 GSA Gym Power split 1A Extended plank (1min 30 sec)

7 reps
2A: DB Straight-leg deadlift (140 lbs)
2B: DB Underhand grip single-arm row (50 lbs)

5 reps
3B: DB wide stance goblet squats (80 lbs)
3B: DB neutral-grip bench press (100 lbs)
 28m 04s
Performed as RX
Rick Thomas 04/23/2014 GSA Gym Dynamic Pyramid 5 SETS
10 plank jumps
20 squats
30 mountain climbers
40 high knees
50 jumping jacks
40 high knees
30 mountain climbers
20 squats
10 plank jumps		 25m 44s
Performed as RX
Rick Thomas 04/21/2014 GSA Gym None 4 Rounds
5x KB (53lbs) Thrusters (left arm)
10x Romanian Deadlift (135lbs)
5x KB (53lbs) Thrusters (right arm)
10 Burpee tuck jumps		 18m 24s
Performed as RX
Rick Thomas 04/15/2014 GSA Gym DEADLIFTS DEADLIFTS

3X
3X
3X
3X
3X

235 LBS Barbell		 5 rounds 3 reps
Performed as RX
Rick Thomas 04/07/2014 GSA Gym Nile River 100m row/ 5 kettlebell swings
200m row/ 10 kettlebell swings
300m row/ 15 kettlebell swings
400m row/ 20 kettlebell swings
500m row/ 25 kettlebell swings
400m row/ 20 kettlebell swings
300m row/ 15 kettlebell swings
200m row/ 10 kettlebell swings
100m row/ 5 kettlebell swings		 17m 03s
Performed as RX
Rick Thomas 02/20/2014 GSA Gym 5 rounds 20X ground to overhead (45 pound plate)

20X thrusters (45 pound barbell)

Rest 2 minutes		 22m 00s
Performed as RX
Rick Thomas 01/03/2014 apartment 12 Minutes AMRAP in 12 minutes

10 sandbag deadlifts
10 sandbag thrusters
10 push ups
10 sandbag high pulls		 12m 00s
Performed as RX
Rick Thomas 12/30/2013 apartment Skipping Around 200 Skips
20 sandbag back squats
200 Skips
20 sandbag overhead presses
200 Skips
20 sandbag back squats
200 Skips
20 sandbag overhead presses
200 Skips
20 sandbag back squats
200 Skips
20 sandbag overhead presses		 32m 25s
Performed as RX
Rick Thomas 10/24/2013 AJC Federal Building None 3 Rounds

Run 800M (.5 miles)

50x kb swings

50x kb mountain climbers		 22m 32s
Performed as RX
Rick Thomas 10/22/2013 AJC Federal Building Snatch and Thrust It 10 rounds

5x KB snatch (one arm, 35lbs)
10x KB Thrusters (25lbs each arm)		 19m 30s
Performed as RX
Rick Thomas 10/18/2013 AJC Federal Building G Wod 1 FOR Time using single KB
5x Turkish Get-Ups (25lbs)

10x Goblet Squats (50lbs)

20x Snatch (40lbs)

30x Push-Press (40lbs)

40x Hand-to-Hand swing (35lbs)

50x Sumo deadlift high-pull (50lbs)		 13m 52s
Workout Scaled
Rick Thomas 10/07/2013 AJC Federal building Kettlebox 5 rounds

3x shoulder pushups

7x double KB snatch (two 25 pounders)

10x box jumps		 9m 25s
Performed as RX
Rick Thomas 09/23/2013 AJC Federal Building None 5 Rounds

5x Deadlifts (145 pounds)
15x Burpees		 15m 47s
Performed as RX
Rick Thomas 03/06/2013 AJC Federal building Row Four 4 rounds
ERG rowing 1200m (2 minute rest between)		 22m 00s
Performed as RX
Rick Thomas 02/08/2013 AJC Federal Building The Triple Crown 7 ROUNDS

10 x Kettleball swings (40 pounds)
10 x Burpees
10 x Dumbbell thrusters (20 pounds per arm)		 18m 00s
Performed as RX
Rick Thomas 01/14/2013 AJC Federal Building Kettlebell Pain 5 Rounds
10X Push-ups

20x KB snatch, 10 per arm

30x Sit-ups

40x KB clean, 20x per arm		 29m 00s
Performed as RX
Rick Thomas 12/31/2012 Apartment Overkill Sandbag Strength Workout (with 58.6 pound sandbag)
A1: Shoulder to Shoulder Press - 8reps 10 sets
A2: Zercher Squat- 8reps 10 sets		 10 rounds 8 reps
Performed as RX
Rick Thomas 12/10/2012 AJC Federal Building Nile River 100m row/ 5 kettlebell swings
200m row/ 10 kettlebell swings
300m row/ 15 kettlebell swings
400m row/ 20 kettlebell swings
500m row/ 25 kettlebell swings
400m row/ 20 kettlebell swings
300m row/ 15 kettlebell swings
200m row/ 10 kettlebell swings
100m row/ 5 kettlebell swings		 28m 00s
Performed as RX
Rick Thomas 12/07/2012 'West Coast' Thrust in 15 Thrusters. As many sets as possible in 15 minutes (3 reps per set)

Completed nine sets using two 40 pound dumbbells.		 15m 00s
Performed as RX
Rick Thomas 08/22/2012 Holland, Ohio The Resurrection 21-15-9
Iron Cross
Squat jumps dumbbell curls		 9m 07s
Performed as RX
Rick Thomas 08/20/2012 Holland, Ohio 10 Rounds 10 Rounds
10x Vertical jumps
10x Push-ups		 20m 34s
Performed as RX
Rick Thomas 08/17/2012 Cleveland, Ohio Rowing Up 3 Rounds
500 meters
200 meters (upper body)
Rest 1 minute		 11m 25s
Performed as RX
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