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Athlete
Date
Location
Workout Name
Description
Results
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
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
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
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
02/21/2019
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
02/14/2019
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
02/14/2019
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
02/11/2019
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
02/04/2019
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
01/14/2019
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
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
09/01/2015
HarperFit
None
Chipper
RUN 400M
40 Push Ups
RUN 400M
30 Push Ups
RUN 400M
20 Push Ups
RUN 400M
10 Push Ups
12m 50s
Performed as RX
Tom Thomas
09/01/2015
HarperFit
None
Chipper
RUN 400M
40 Push Ups
RUN 400M
30 Push Ups
RUN 400M
20 Push Ups
RUN 400M
10 Push Ups
12m 50s
Performed as RX
Tom Thomas
08/18/2015
HarperFit
None
7 minute AMRAP
5 burpees
Run 100M
Note: prone to sprint for 5th burpee
5 rounds 2 reps
Performed as RX
Tom Thomas
08/18/2015
HarperFit
None
7 minute AMRAP
5 burpees
Run 100M
Note: prone to sprint for 5th burpee
5 rounds 2 reps
Performed as RX
Tom Thomas
07/16/2015
HarperFit
None
TABATA 20 seconds of work, 10 seconds of rest, 8 rounds. Rest 1 minute between exercises. Complete all rounds of each movement before moving on to the next.
Plank Hold (hold plank for full 20 seconds)
Hollow Rock (rock for 20, chill for 10)
Push Up (This is your score)
80 reps
Performed as RX
Tom Thomas
07/14/2015
HarperFit
None
14 Minute AMRAP
30 Lunge Steps
5 4 Count Flutter Kicks
15 Med Ball Front Squats
0 rounds 196 reps
Performed as RX
Tom Thomas
06/11/2015
HarperFit
None
For Time
Run, 100 m
10 Burpees
Run, 200 m
20 Push-ups
Run, 300 m
30 Ball Slams
Run, 400 m
40 AbMat Sit-ups
Run, 300 m
30 Ball Slams
Run, 200 m
20 Push-ups
Run, 100 m
10 Burpees
16m 44s
Performed as RX
Tom Thomas
05/14/2015
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
360 reps
Performed as RX
Tom Thomas
05/07/2015
HarperFit
None
DB Push Press: 5 (#35/#25)
Burpee: 7
DB FSQ: 9 (#35/#25)
AMRAP: 4:00
Rest 1:00
4 Rounds
5 rounds 50 reps
Performed as RX
Tom Thomas
05/05/2015
HarperFit
None
Fight Gone Bad Style
4 Rounds
1 Min Dumbbell Push Press
1 Min Burpees
1 Min Goblet Squat (Dumbbell or KB)
1 Min Rest
Count total reps each round, and put them in comments, record total reps across all rounds as score.
213 reps
Performed as RX
Tom Thomas
04/23/2015
HarperFit
None
Run 800m
THEN
15 Rounds
3 Pull Ups
6 Push Ups
9 air Squats
17m 10s
Performed as RX
Tom Thomas
04/16/2015
HarperFit
None
Run 800
THEN
13-8-5-3-2-1-1
Burpee Pull Ups (strict)
Air Squats
DB Push Press
12m 13s
Performed as RX
Tom Thomas
04/14/2015
HarperFit
None
21-13-8-5-3-2-1-1
Dumbbell Goblet Squats
Push Ups (1/1 =1)
Do 21, reps of each, then 13, then 8, then 5, then 3, then 2, then 1, then 1.
4m 31s
Performed as RX
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