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Athlete Date LocationSort Workout Name Description Results
Tom Thomas 01/14/2019 FordDirect FitClub None 40 Air Squats
30 Sit Ups
20 Burpees
10 DB Thrusters
Rest 2 min
10 DB Thrusters
20 Burpees
30 Sit Ups
40 Air Squats
 10m 32s
Performed as RX
Tom Thomas 02/04/2019 FordDirect FitClub Enjoy your 15 sec of REST 3 rounds of:
45 sec of Low Box Squats
15 sec rest
45 sec of Plank
15 sec rest
45 sec of 5 Ball Slams (partner in squat hold)
15 sec rest
45 sec of Burpees
15 sec rest
45 sec of Ab Mat Sit Ups
15 sec of rest 		228 reps
Performed as RX
Tom Thomas 01/07/2019 FordDirect FitClub Hello 2019!! 20 min and 19 sec AMRAP (as many rounds as possible) of:
20 DB Goblet Squats
19 Low Box Jumps
20 Lunge Steps
19 Burpees		 4 rounds 12 reps
Performed as RX
Tom Thomas 02/14/2019 FordDirect FitClub Valentine's Day Parnter Workout! With a Partner
14 min AMRAP of:
P1: 14 Weighted Sit Ups
P2: Partner throws ball back
P1: 14 Ball Slams (or Air Squats)
P2: Squat Hold (then alternate)
P1: 14 Push Ups
P2: Plank Position (then alternate)

4 rounds 12 reps
Performed as RX
Tom Thomas 02/11/2019 FordDirect FitClub 40 Reps and the Burpees??! For Time:
40 Reps Air Squats
40 Abmat Sit Ups
40 Seated DB Presses
40 Plank Knees to Elbow
Every minute that passes have to do 3 BURPEES
12m 40s
Performed as RX
Tom Thomas 02/14/2019 FordDirect FitClub Valentine's Day Parnter Workout! With a Partner
14 min AMRAP of:
P1: 14 Weighted Sit Ups
P2: Partner throws ball back
P1: 14 Ball Slams (or Air Squats)
P2: Squat Hold (then alternate)
P1: 14 Push Ups
P2: Plank Position (then alternate)

4 rounds 14 reps
Performed as RX
Tom Thomas 02/21/2019 FordDirect FitClub Multiple WODs!! 6 min AMRAP of:
10 Ball Slams (30/20 lbs)
10 Slamball Push Ups

Rest 2 min
6 min AMRAP of:
Lunge 25 yd
Run 50 yd

Rest 2 min
6 min AMRAP of:
15 KB Swings
15 Low Box Jumps
19 rounds 0 reps
Performed as RX
Tom Thomas 02/18/2019 FordDirect FitClub AMRAP then FOR TIME 6 Min AMRAP:
2 Reverse Lunges with DB (1 each side)
2 Leg Lifts
2 Burpees
4 Reverse Lunges with DB
4 Legt Lifts
4 Burpees...then 6,6,6, 8,8,8, and so on

REST for 3 min
Repeat in reverse. If finished first AMRAP at 10 burpees then go reverse:
10 Burpees
10 Leg Lifts
10 Reverse Lunges, 8, 8, 8, 6, 6, 6 down to 2 FOR TIME		 11m 30s
Performed as RX
Tom Thomas 02/25/2019 FordDirect FitClub Fight Gone Bad Style 3 ROUNDS of:
1 min of Abmat Sit Ups
1 min of Lateral Burpees
1 min of Weighted Step Ups
1 min of Goblet Squats w/ Slam Ball
1 min of DB Push Presses
1 min Rest		 281 reps
Performed as RX
Tom Thomas 02/28/2019 FordDirect FitClub Chipper for Time For Time Of:
30/20/10 of:
Lunge Steps
Push Ups
Leg Lifts
Ball Slams		 8m 37s
Performed as RX
Tom Thomas 03/04/2019 FordDirect FitClub Tabata Time 8 rounds of 20 sec on/10 sec off:
Goblet Squats (with a dumbbell or slam ball)

Rest 1 min

8 rounds of 20 sec on/10 sec off:
Hollow Hold

Rest 1 min

8 rounds of Tabata of 20 sec on/10 sec off:
Low Box Squat		 252 reps
Performed as RX
Tom Thomas 03/11/2019 FordDirect FitClub 4 Corners EMOM for 16 min:
Ball Slams for 30 sec then lunge to
Burpees for 30 sec then lunge to
Flutter Kicks (4 count) then lunge to
Hand Release Push Ups then lunge to next movement

Remaining time after lunge is Rest 		259 reps
Performed as RX
Tom Thomas 02/27/2014 HarperFit MBCL Ladder Partner WOD
Ladders
10-1 Medicine Ball Cleans
2-20 Sit Ups
10-1 Push Ups

10-1 means partner 1 does 10 reps, then partner 2 does 10 reps, then partner 1 does 9 reps then partner 2 does 9, and back and forth down to 1.

2-20 means counting up by 2's to 20. Partner 1 does 2 reps, then partner 2 does 2, then partner 1 does 4, then partner 2 does 4 and so on up to 20.		 15m 00s
Performed as RX
Tom Thomas 02/25/2014 HarperFit 8-8-8 MBCL AMRAP 8 Minute AMRAP
8 Push Ups
8 Medicine Ball Cleans
8 Sit Ups		 5 rounds 4 reps
Performed as RX
Tom Thomas 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.		 11m 48s
Performed as RX
Tom Thomas 03/11/2014 HarperFit None TABATA 20 seconds of work, 10 seconds of rest, 8 rounds. Complete all rounds of each exercise before moving to the next.

Dumbbell Push Press
Rest 1 Minute
Air Squat

Record Total Reps

Then
Group L Sit (2 Laps)		 211 reps
Performed as RX
Tom Thomas 03/13/2014 HarperFit 50s Break up movements as desired
50 4 Count Mountain Climbers
50 Push Ups
50 4 Count Flutter Kicks
 12m 46s
Performed as RX
Tom Thomas 03/20/2014 HarperFit Not Fran 21-15-9
Dumbbell Thruster
Renegade Row

Equipment: 20# men 10# girls Dumbbells
 6m 00s
Performed as RX
Tom Thomas 03/18/2014 HarperFit AMRAP 8 mins: Renegade Rows, Sit Ups and Air Squat AMRAP in 8 mins of:

Renegade Row 5 REPS
Sit Up 8 REPS
Air Squat 10 REPS 		8 rounds 0 reps
Performed as RX
Tom Thomas 03/27/2014 HarperFit None TABATA 20 seconds of work, ten seconds of rest, 8 rounds

Dumbbell Push Press
Rest 1 minute
Air Squat
Rest 1 minute
Push up

 266 reps
Performed as RX
Tom Thomas 04/08/2014 HarperFit None 12 minute AMRAP
5 dumbbell deck squats
10 one arm dumbbell overhead squats (5 each arm)		 8 rounds 5 reps
Performed as RX
Tom Thomas 04/03/2014 HarperFit None 12 minute AMRAP (as many rounds as possible)
5 burpees
10 Push Ups
15 Air Squats
Record Total Rounds		 7 reps
Performed as RX
Tom Thomas 04/15/2014 HarperFit None 12 Minute AMRAP
10 Dumbbell Snatches (5 each arm)
7 Push Ups		 12 rounds 10 reps
Performed as RX
Tom Thomas 04/17/2014 HarperFit Baseline For time:
400m Run
40 squats
30 situps
20 pushups
10 burpees		 6m 21s
Performed as RX
Tom Thomas 05/08/2014 HarperFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 30m 00s
Performed as RX
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