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Athlete Date Sort Location Workout Name Description Results
Stewart Jefcoat 12/16/2014 Gym De Hose B Calesthenics Five rounds of 5-pull-ups, 10-push-ups, 20-situps, 30-squats. 15m 43s
Performed as RX
Stewart Jefcoat 12/14/2014 Gym De Hose B Intro to Burpees - Again 21-15-9 burpees with a 200 meter run after each set. 8m 37s
Performed as RX
Stewart Jefcoat 12/12/2014 Gym De Hose B Intro to Squats Five rounds of 25 squats and 200 meter runs.

Rest 5 min, then

1 max set of Pushups in 2 min. Just record your time, but put your # of pushups in the notes.		 09m 45s
Performed as RX
Stewart Jefcoat 12/11/2014 Gym De Hose B 3 mi Time Trial 3-mile run 30m 17s
Performed as RX
Stewart Jefcoat 12/08/2014 Gym De Hose B Baby Murph 400 meter run, 50-air squats, 50-pushups, 50-
situps, 50-pullups, 400 meter run.		 26m 33s
Workout Scaled
Stewart Jefcoat 12/07/2014 Gym De Hose B Lunges/Situps/Run Five rounds of 20 lunges, 20 sit-ups and 400
meter runs.		 25m 30s
Performed as RX
Stewart Jefcoat 12/06/2014 Gym De Hose B 3 mile Time Trial 3-mile timed run 36m 10s
Performed as RX
Stewart Jefcoat 12/04/2014 Gym De Hose B Trifecta #1 Five rounds of: 10-box jumps, 10-situps, 10-
squats, and a 500 meter row (or 400 meter run).		 25m 33s
Performed as RX
Stewart Jefcoat 12/03/2014 Gym De Hose B Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 3 reps
Workout Scaled
Stewart Jefcoat 12/02/2014 Gym De Hose B Intro to Box Jumps Five rounds of 15-box jumps and 15-BF sit-ups.
Use an 18-24' object to jump on. Of course there isnt any rest between rounds. Let the sit-ups become your rest. Learn to breath.		 11m 05s
Performed as RX
Stewart Jefcoat 11/30/2014 Gym De Hose B 2 Mile Time Trial 2-mile run. 18m 38s
Performed as RX
Stewart Jefcoat 11/29/2014 Gym De Hose B Intro to Cheek to Ground Push-ups 21-15-9 of cheek to ground push-ups and a 400
meter run after each set.		 10m 56s
Performed as RX
Stewart Jefcoat 11/28/2014 Gym De Hose B Intro to Butterfly Sit-ups Complete 21-15-9 reps of each of the following
butterfly sit-ups, kettle bells swings, and squats; complete a 400
meter run after each set of repetitions.		 17m 36s
Performed as RX
Stewart Jefcoat 11/26/2014 Gym De Hose B 1 Mile Time Trial 1 mi run for time

followed by

Pullup Negatives - 3x3		 7m 56s
Performed as RX
Stewart Jefcoat 11/25/2014 Gym De Hose B Intro to Burpees 21-15-9
Burpees
With a 200 m run after each set
For Time		 10m 10s
Performed as RX
Stewart Jefcoat 11/24/2014 Gym De Hose B Intro to Squats Perform 5-sets of 20-reps with a 200 meter run
after each set. Log your time to track your results.		 9m 01s
Performed as RX