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Athlete Date Sort Location Workout Name Description Results
john fromkin 03/05/2018 Tville Weightroom 40 yard dash 40 yard dash 5m 05s
Performed as RX
john fromkin 03/01/2018 Tville Weightroom Bench Press Bench Press

5 x 8 @70%

25 Double Unders

20/20 DB Row

25 Weighted Sit Ups

15 Bent Over Row

 60-60-60-60-65 lbs
Performed as RX
john fromkin 02/27/2018 Tville Weightroom Power Clean Emom 20 min Emom

2 power Cleans starting at 50% add 5-10 each min

50 single unders


go until failure then subtract 15 lbs to finish Emom		 50-55-60-65-70-75-80-85 lbs
Performed as RX
john fromkin 02/27/2018 Tville Weightroom Run/jump/clean 10 min AMRAP

100m Run
25 single unders
10 Power Cleans 95/75		 3 rounds 0 reps
Performed as RX
john fromkin 02/25/2018 Tville Weightroom 18.1 ish 20 Min Amrap

10 Hang Knee Raises
10 DB Hang Clean and Jerk
200m Run		 7 rounds 20 reps
Performed as RX
john fromkin 02/21/2018 Tville Weightroom Bench Press 5/2 Bench Press 5-5-5-5-5 @80%
Bench Press 2-2-2 @90%

15 Cal Bike Sprint after each set of Bench		 65-65-65-65-65 lbs
70-70-75 lbs
Performed as RX
john fromkin 02/21/2018 Tville Weightroom Bench Press 5/2 Bench Press 5-5-5-5-5 @80%
Bench Press 2-2-2 @90%

15 Cal Bike Sprint after each set of Bench		 65-65-65-65-65 lbs
70-70-75 lbs
Performed as RX
john fromkin 02/21/2018 Tville Weightroom KB Sprint 3 Rounds

400m Run
25 Kb Swings
10 Push Ups		 7m 38s
Performed as RX
john fromkin 02/20/2018 Tville Weightroom Trap Bar 5-4-3-2-2-1 Deadlift 5
Deadlift 4
Deadlift 3
Deadlift 2-2
Deadlift 1

Banded Pull Ups
12-16-20-24-28-32		 140-150-170-190-190-210 lbs
Performed as RX
john fromkin 02/20/2018 Tville Weightroom 18.zero 21-15-9
Dumbbell Snatch
burpees over Dumbbell		 5m 08s
Performed as RX
john fromkin 02/15/2018 Tville Weightroom Core Work Accumulate 1 min L Sit hold

25 Seated V -Taps

25 weighted Sit Ups

25 Hanging Knee Raises

4 rounds not for time
 12.5 lbs
Performed as RX
john fromkin 02/15/2018 Tville Weightroom AirDyne Max Cal AirDyne

:30 x2
 2 reps
Performed as RX
john fromkin 02/14/2018 Tville Weightroom power cleans 021418 5-4-3-2-2-1
Power Cleans

20 Banded Pull Ups 		60-65-70-75-80-85 lbs
Performed as RX
john fromkin 02/13/2018 Tville Weightroom HS021318Wod 15 min AMRAP
100 Single Unders
50 Kettlebell Swings
40 BF Sit ups
30 Burpees		 2 rounds 100 reps
Performed as RX
john fromkin 02/13/2018 Tville Weightroom MS 021318 4 Sets

5 Bench Press @80%

2 min Plank Hold

8/8 SLRDL		 65 lbs
Performed as RX
john fromkin 02/13/2018 Tville Weightroom Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 9 rounds 0 reps
Performed as RX
john fromkin 02/08/2018 Tville Weightroom Bench Press 020817 Bench Press

5 sets of 8 at 75%

12 banded pull ups in between sets		 60-60-60-70-70 lbs
Performed as RX
john fromkin 02/08/2018 Tville Weightroom MS 020818 4 rounds
50 Single Unders
20 DB Snatches 30/20
10 Burpees over DB		 9m 28s
Workout Scaled