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Athlete Date Sort Location Workout Name Description Results
Sarah Jett 12/13/2012 MacDill 12/13/12 Back Squat (LB) 6-6-6-6 @ 115#
Wall Squat 10-10-10-10

METCON
AMRAP 10
10 x GHD
10 x Walking Lunges 20# DBs
10 x Burpees

THEN
Row 2k		 4 rounds 24 reps
Performed as RX
Sarah Jett 12/12/2012 MacDill 12/12/12 Deadlift 5-5-5-5-5 @ 165#

Diane
21-15-9
DL @ 155#
HSPU		 6m 04s
Workout Scaled
Sarah Jett 12/11/2012 MacDill 12/11/12 Strict Press - 8-8-8-8 @ 60% (55-55-55-60)
ME HS Walk (HA!!!)

5RFT
10 x TGU @ 15#
10 x Pullups
10 x Wall Balls @ 16#
10 x PushUps
 28m 42s
Performed as RX
Sarah Jett 12/10/2012 MacDill 12/10/12 OHS 8-8-8-8 @ 60% (75#)
Jump Lunge 16-16-16-16

METCON
10 x Squat Clean @ 95#
20 x Box Jump
30 x KBS @ 40#
40 x Burpees
50 x Goblet Squat @ 40#		 9m 26s
Performed as RX
Sarah Jett 12/04/2012 MacDill Grace Strength
Bench Press 8-8-8-8
95-95-95-95

Grace
30 x Clean & Jerk @ 95#

then

30/30 Push Press w/ 15# DB (30 seconds work, 30 seconds rest in the overhead position) for 4 minutes.		 4m 03s
Performed as RX
Sarah Jett 12/03/2012 MacDill 12/3/12 Strength
Front Squat 5-5-5-5-5
105-105-105-105-105

METCON
Tabata Row
Tabata Squats (Bottom to bottom)
Tabata Pushups (Rest in FLR)
Tabata KBS 40# (Rest holding KB)		 34 reps
Workout Scaled
Sarah Jett 11/29/2012 MacDill 11/29/12 Strength
Overhead Squat 3-3-3-3-3-3
95-100-100-100-100-100

METCON
Turkish getups 10-9-8-7-6-5-4-3-2-1
Walking lunge 1-2-3-4-5-6-7-8-9-10		 28m 36s
Performed as RX
Sarah Jett 11/28/2012 MacDill 11/28/12 Strength
Snatch Grip DL 5-5-5-5-5
135-135-135-135-135

METCON
3RFT
7 x Pullups
14 x Thrusters @ 75#
21 x HyperExt @ 25#		 11m 04s
Performed as RX
Sarah Jett 11/27/2012 MacDill 11/27/12 Strength
Jerk 3-3-3-3-3-3
95-115-115-115-115-115
Pullups (strict as possible)
3-3-3-3-3-3

METCON
EMOM for 5 Min
Snatch @ 90#
then
EMOM for 5 Min
Clean & Jerk @ 110#		 59m 59s
Performed as RX
Sarah Jett 11/26/2012 MacDill 11/26/12 Strength:
Back Squat 5-3-1-1-1 / 95-135-165-185-195
Back Squat 1RM: 195

METCON
Squat - 80-64-48-32-24-12
KBS - 40-32-24-16- 12- 6 @ 40#
Pullup- 20-16-12-8-6-3


 19m 36s
Performed as RX
Sarah Jett 11/21/2012 MacDill 11/21/12 Strength:
Front Squat 8-8-8 (@90#)
superset w/
Racked Lunges 8-8-8 (@75#)

METCON
21-15-9
Squat Snatch @ 75#
Step Ups w/ 20# DBs		 14m 33s
Performed as RX
Sarah Jett 11/20/2012 MacDill 11/20/12 Strength:
Deadlift 8-8-8 @ 155#

METCON
10 x Power Clean @ 115#
20 x Straight Leg DL @ 75#
30 x KBS @ 50#
40 x Weighted GHD @ 25#
50 x Hyper Ext.		 13m 58s
Performed as RX
Sarah Jett 11/19/2012 MacDill 11/19/12 Strength:
Push Press 3-3-3-3-3-3 @ 80%/110#

METCON
AMRAP 15min
5 x SDHP @ 95# (80# actual)
10 x Pullups
15 x Burpees
 4 rounds 10 reps
Workout Scaled
Sarah Jett 11/15/2012 MacDill 11/15/12 Strength:
Squat Cleans 5-3-3-1-1-1-1
superset w/
Step Ups @ 25# DB
95-105-115-120-125(f)

METCON
10 x Pullups
10 x Air Squats
20 x KB Snatch @ 40#
20 x Air Squats
30 x Push Press @ 30# KBs
30 x Air Squat
40 x Pushups
40 x Air Squats		 8m 44s
Performed as RX
Sarah Jett 11/14/2012 MacDill 11/14/12 Strength:
Deadlift
3-3-3-3-3-3
145-165-185-185-165-145

METCON
21-15-9
Curtis P @ 75#
HSPU
T2B		 23m 40s
Workout Scaled
Sarah Jett 11/13/2012 MacDill 11/13/12 Strength:
Shoulder Press (Strict) - 3-3-3-3-3-3 @ 75#

METCON
5 RFT
10 x Thrusters @ 70#
20 x KBS @ 40#
30 x Burpees		 23m 45s
Performed as RX
Sarah Jett 11/12/2012 MacDill 11/12/12 Strength:
OHS
1 @ 90% - 110#
10 @ 55% - 65#
1 @ old PR - 120#
20 @ 35% - 45#
1 @ new PR - 125#!!
30 @ 25% - 45#

METCON
EMOM for 13min
2 x 95# Squat Clean
2 x 165# DL
Front Leaning Rest for the remainder of the minute		 13m 00s
Performed as RX
Sarah Jett 11/08/2012 MacDill Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 44s
Performed as RX
Sarah Jett 11/07/2012 MacDill 11/7/12 Strength:
DL 8-8-8-8 (115-125-125-125)
superset w/
Weighted GHD 8-8-8-8 @ 25#

METCON
A. 3 RFT
10 x TGU @ 20# (5 each)
10 x Renegade Manmakers
B. Row 2K
C. 3 RFT
10 x TGU @ 20# (5 each)
10 x Renegade Manmakers		 38m 20s
Performed as RX
Sarah Jett 11/06/2012 MacDill 11/6/12 Strength:
Bench Press 5-5-5-5-5 @ 85#

METCON
10 x Clean and Jerk @ 95#
20 x OHS @ 95#
30 x Pullups
40 x Burpees
50 x KBS @ 40#
60 x Mountain Climbers
70 x Box Jumps
80 x Pushups
90 x Hyper Extensions
100 x Double Unders
 29m 20s
Performed as RX
Sarah Jett 11/05/2012 MacDill 11/5/12 Strength
Front Squat
1 @ 90% - 120#
10 @ 55% - 75#
1 @ PR - 130#
20 @ 35% - 45#
1 @ New PR - 155#
30 @ 25% - 45#

METCON
5 RFT
500m Row
10 x OHS @ 65#		 16m 25s
Performed as RX
Sarah Jett 11/01/2012 MacDill 11/1/12 Strength:
DL
1 @ 90% - 185#
10 @ 55% - 115#
1 @ PR - 205#
20 @ 35% - 75#
1 @ new PR - 210#
30 @ 25% - 55#

METCON
Farmers Carry ALL the DB's in the gym a lap around the free weights section. Went from 5#-70# and back down.		 59m 59s
Performed as RX
Sarah Jett 10/30/2012 MacDill 10/30/12 Strength:
Push Press 5-5-4-3-2-1-1
95-105-115-120-125-130-135

METCON
15Min AMRAP
10 x BOSU Piston Press @ 35#
20 x Pushups
30 x Wallballs @ 16#		 59m 59s
Performed as RX
Sarah Jett 10/23/2012 MacDill 10/23/12 Strength:
3 x 80% 1RM Jerk (120#)
3 Strict Pullups (scaled)
5 rounds with 2 min between

METCON
15-10-5
Curtis P @ 65#
GHD
Dips
Back Extention
Burpee		 16m 05s
Workout Scaled
Sarah Jett 10/22/2012 None Penalty Box Strength
OHS 5x5x5x5x5 @ 95#

METCON
Penalty Box
100 OHS @ 55#
EMOM 10 Box Jumps		 8m 45s
Performed as RX
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