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Athlete Date Location Workout Name DescriptionSort Results
James Casazza 10/27/2015 HarperFit None 10 minute AMRAP
3 burpees
6 push ups
9 air squats
Run 200		 4 rounds 8 reps
Performed as RX
James Casazza 10/14/2014 HarperFit None 10 Minute AMRAP
6 DB SN (Alternate Arm)
6 DB DL (Alternate Arm)
3 DB FSQT
3 DB PP
3 DB TH

Use the same weight throughout. 		8 rounds 0 reps
Performed as RX
James Casazza 01/08/2015 HarperFit None 10 Minute AMRAP with Buy In

Do 25 Push -Ups Once

Then AMRAP with remaining time:
10 Dumbbell Snatch (5 Each Arm)
15 Sit Ups

NOTE: Sub Jump Squat for DB SN if no DB is available		 5 rounds 19 reps
Performed as RX
James Casazza 03/06/2014 HarperFit Count Down 10-9-8-7-6-5-4-3-2-1
Push Up
Burpee
Air Squat

Do ten reps of each, then 9 reps of each, then 8 reps... on down to one.

Record time.		 17m 34s
Performed as RX
James Casazza 07/29/2014 HarperFit None 12 Minute AMRAP

7 Dumbbell Goblet Squats
9 Push Ups		 12 rounds 0 reps
Performed as RX
James Casazza 04/15/2014 HarperFit None 12 Minute AMRAP
10 Dumbbell Snatches (5 each arm)
7 Push Ups		 7 rounds 10 reps
Performed as RX
James Casazza 04/08/2014 HarperFit None 12 minute AMRAP
5 dumbbell deck squats
10 one arm dumbbell overhead squats (5 each arm)		 7 rounds 0 reps
Performed as RX
James Casazza 09/04/2014 HarperFit None 12 minute AMRAP
Run 100m
Lunge 25m
10 push ups
7 jump squats		 4 rounds 0 reps
Workout Scaled
James Casazza 07/14/2015 HarperFit None 14 Minute AMRAP
30 Lunge Steps
5 4 Count Flutter Kicks
15 Med Ball Front Squats		 0 rounds 235 reps
Workout Scaled
James Casazza 05/01/2014 HarperFit None 16 minute AMRAP (as many rounds as possible)
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds		 7 rounds 0 reps
Performed as RX
James Casazza 09/11/2014 HarperFit None 20 jump squats
20 4 ct flutter kicks
20 Burpees
20 push ups
20 4 ct mt climbers
20 sit ups
20 squats
Record time
Then immediately do
4 rounds, 15 second static hold each
Plank
Superman
Side plank right
Side plank left		 13m 13s
Performed as RX
James Casazza 12/11/2014 HarperFit None 20 minute AMRAP
5 burpees
10 push ups
15 goblet squats		 7 rounds 10 reps
Performed as RX
James Casazza 11/19/2014 HarperFit None 20 Push Ups (buy in)

THEN
4 rounds
7 goblet squats
7 burpees

Record total time (10 minute time cap)		 5m 56s
Performed as RX
James Casazza 05/29/2014 HarperFit None 20 Push Ups (buy in)
Then
4 Rounds
200m Run
25 Squats
20 Walking Lunges
 13m 28s
Performed as RX
James Casazza 02/20/2014 HarperFit None 21/15/9
Push Ups
Medicine ball cleans
Sit ups		 7m 44s
Performed as RX
James Casazza 05/20/2014 HarperFit None 25 Burpees
Then
21 push ups
42 air squats
15 push ups
30 air squats
9 push ups
18 air squats

Record total time
 7m 56s
Performed as RX
James Casazza 06/10/2014 HarperFit None 3 Rounds
Run 400
10 4 Count Mountain Climbers
40 Air Squats

20 Minute Time Cap		 13m 43s
Performed as RX
James Casazza 05/27/2014 HarperFit None 4 AMRAPs

3 Min AMRAP
15 Air Squats
10 4 ct. Flutter Kicks
5 Push Ups
Rest 1 Min

4 rounds		 9 rounds 15 reps
Performed as RX
James Casazza 08/25/2015 HarperFit None 4 Rounds
45 seconds of work / 15 seconds of rest
Goblet Squats
Push-Ups
Sit Ups
Run (treadmill or cardio of choice)
DB Push Press		 302 reps
Workout Scaled
James Casazza 01/12/2016 HarperFit None 4 Rounds, count total reps, you will have one number at the end, but track the number of reps you get each round, and try to go up by one each round.

40 seconds of push-ups
20 seconds of rest
40 seconds of sit-ups
20 seconds of rest
40 seconds of jump squats
20 seconds of rest
4 times through		 148 reps
Performed as RX
James Casazza 09/02/2014 HarperFit None 400m run,
pushup tabata,
400m run,
squat tabata,
400m run		 146 reps
Performed as RX
James Casazza 10/21/2014 HarperFit None 5 Rounds for Time
10 DB Snatch (Alternating Arm 1/1)
11 Push Ups		 9m 40s
Performed as RX
James Casazza 12/04/2014 HarperFit None 5 Rounds for Time
10 Sit Ups
10 Jump Squats
10 Push Ups		 9m 05s
Performed as RX
James Casazza 05/06/2014 HarperFit None 8 Rounds for Time
Run 200m
5 Burpees		 14m 48s
Performed as RX
James Casazza 05/22/2014 HarperFit None Army Physical Fitness Test (APFT): Baseline

Push-Ups, max reps in 2 min
Rest 2 min
Sit-Ups, max reps in 2 min
Rest
2 mile timed Run 		75 reps
Performed as RX
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