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Athlete Date LocationSort Workout Name Description Results
Justin Lilly 07/04/2019 Almost Heaven West Virginia 4th of July Hotel workout 1 mile treadmill starting at 3% grade then 5% from .75 on.
20 V-ups
.10 mile
20 V-ups
.08 mile
20 V-ups
.06 mile
20 V-ups
.04 mile
20 V-ups
.02 mile

 18m 51s
Performed as RX
Justin Lilly 01/15/2014 Colier None Deadlift 5-5-5-5-5 275lbs

50-T2B
50-Wall Balls		 100 reps
Performed as RX
Justin Lilly 01/13/2014 Colleir None Snatch Practice and Technique

3-3-3-2-2-2-1-1-1(85lb,95lb,105)

Metcon (Time)
21-15-9
C2B
Clean & Jerk 95
Push ups
 13m 35s
Performed as RX
Justin Lilly 11/20/2013 Collier None 3 RDs
21, 15, 9

Exercises
185lbs Back Squat
DUs
T2B
Dips		 13m 46s
Performed as RX
Justin Lilly 11/18/2013 Collier Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 252 reps
Performed as RX
Justin Lilly 09/22/2013 Collier Barbara CLOCK DOES NOT STOP
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
NOTES
Rest precisely three minutes between each round.
 40m 13s
Performed as RX
Justin Lilly 09/17/2013 Collier Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Partition as desired.		 19m 20s
Performed as RX
Justin Lilly 09/21/2013 Collier Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips

Clean is performed as a clean squat		 16m 22s
Performed as RX
Justin Lilly 08/27/2013 Collier Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
 6m 55s
Performed as RX
Justin Lilly 09/12/2013 Collier Grace 135 pound Clean and Jerk, 30 reps 5m 02s
Performed as RX
Justin Lilly 10/31/2013 Collier Grace 135 pound Clean and Jerk, 30 reps 4m 25s
Performed as RX
Justin Lilly 11/16/2013 Collier Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 22m 51s
Performed as RX
Justin Lilly 09/04/2013 Collier Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 18 rounds 25 reps
Performed as RX
Justin Lilly 10/22/2013 Collier Eva Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups		 46m 43s
Performed as RX
Justin Lilly 09/02/2013 Collier Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 51s
Performed as RX
Justin Lilly 11/25/2013 Collier None Bench Press
4 sets increasing weight each set

METCON
4 Rds for time
500 meter row
20 DB Snatch (35lbs) alternating arms
20 Sit ups with DB		 19m 38s
Performed as RX
Justin Lilly 11/27/2013 Collier Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 7 rounds 5 reps
Performed as RX
Justin Lilly 12/02/2013 Collier None Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
Bar-facing burpees 12 reps		 6 rounds 24 reps
Performed as RX
Justin Lilly 12/03/2013 Collier None 5 Rds for time
10-225lb Deadlift
20-Sit ups
20-DUs		 15m 52s
Performed as RX
Justin Lilly 12/10/2013 Collier Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 09s
Performed as RX
Justin Lilly 12/11/2013 Collier Gator Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups (bottom of rings 8" from floor)		 19m 09s
Performed as RX
Justin Lilly 12/13/2013 Collier None Skill work
5 min work on ring MUs
10 min work on DUs

10Rds
30 seconds work, 20 seconds rest then switch

Rower
T2B
 10m 00s
Performed as RX
Justin Lilly 12/17/2013 Collier Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 20m 44s
Performed as RX
Justin Lilly 12/20/2013 Collier Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 22 reps
Performed as RX
Justin Lilly 12/22/2013 Collier Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 23m 35s
Workout Scaled
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