Strength Training S1 Block 4B
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1DUE 9/13DUE 10/2Due Date 10/25Due 11/22
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WorkoutsLevel of FitnessFor time10 Minute RunPush upsSit upsSit and Reach
Lateral jumpsSGT SLAUGHTERST Practice Final Last One StandingAlternatingTSE
Tabata something else
FunbellsSoggyDouble Bleacher CreatureInjured Frog
Team USALong CrawlNightmare on Elm StreetDeadlift/BurpeeFinsThe WobbleST Practice Final ChelseaSouderton Total Run for your LifeTurkey TrotVariety PakRudolf RunsTeam AmericaSanta's SleighPE2 Final12 days of xmasST Final
Final GRADE
10min runSit upsSit and Reach
Lateral jumpsPush upsPost Level of Fitness
January 2014
50 burpees
3
DescriptionsRank (1-10=best)50 BurpeesTotal lapsregular only2 minutes R leg/ L legtotal repsWorst time for
100yd/200yd/300yd
Record total rds + extra repsrds on min/total rdspartner workout
13 min time cap
record total repstotal reps (dbwt) lowest score from ea. exercise added togethertotal timeFnt Sq(db wt) /
Bench jumps
total time
15 min cap
rds?
total reps (db wt)
pp, bj, thruster
Total rds +extra reps (db wt)20 minutes
Total rds +extra work
Hang Pwr Cln and Jerk/Wall climbrds + extra work25min on min
ttl rds on min/ttl rds
Total wt
Front rack lunge, Bench, Snatch
* Record your 4 times
Track
30min cap
total rds + extra work completed
4RFT
total rds + extra work (db wt)
Total timeTotal timetotal rds +extra workAux
35 min time cap
total rds+extra worktotal wall touches2 minutes R leg/ L legtotal reps
30 sec
regular onlyRank (1-10=best)
4
Student ID #
5
last 3 digits
6
55877+2014+517:26319117/110/91/31898(ROM)10:2531(10lbs)913+1460/64/28(25)3:426250/117(30lbs)8+2025 5-10-15 for 15 rds365/145/150/701:17/1:20/1:26/1:224+200m3rds+Wr/wt(25lbs)/runAbsent9/11Absent832:3610+ run2287559
7
72676+513+417:26301108/98/89/29581(ROM)10:2726(10lbs)8814:5957/51/173;557250/117(30lbs)7+16133051:15/1:28/1:29/1:2922:03(BPU)3rd AUX5:579/11616+25bike216712/136022
8
21372 min 55 seconds202763R/13 L/165917/37/656+512rds/14rds ROM16:30310100/95/95/29085(ROM)11:2525(20lbs) 553+1914:57DNP3:52 (55)6 + 3285/105 (20/25)8+22(10) 23225/105/65/551:12/1:24/1:32/1:203+800m/1DW3rds+AUX (20)5:4518607+334:5210217015/1662357
9
16872 min 30 seconds24.52388R/11 L/117016/34/59 9rds14rds 10 feet short of 1515/14345396109(ROM)9:2274(15lbs)95did not participate13:3058/64/333:258+1250/117 (25)9192901:11/1:17/1:17/1:174+800m4rds+run4:2211/860
10
49762 min 50 seconds20147422/39/63 DNF 26+510/1216:30374331 (20)8410:0130(20lbs)/603 + 15Absent7 + 2285/101 (20/25)814/21 ROM3+800m/1DWABSCENT5:5912/7607+132:30219020
11
737416985R/13 L/113823/60/896+2710/1315:532802765+13+700m3rds+wr + 8mm10/8654+234:118+1019.58715/1352206
12
89672 min 37 seconds22.52083R/19 L/195717/49/73ROM 10/14/3 13:53308112/133/117/36089 (ROM)10:2612:313:49 (70)7+1255/119 (25/30)9+6305/125/125/551:15/1:28/1:24/1:214+100m5:0315817+524:2221.58319/19.565258
13
88562 min 48 sec21.51377R/9 L/9.57015/44/757 + 5ROM 9/13/314:5829076/82/61/219 (25)85 (ROM)10:3125(15lbs) / 992+2315:00 (5 1/2 rds.)31/78/21DNP4+1177/89 (25+30lbs)7+1(3) 21255/105/100/501:22/1:28/1:20/1:1321:47 (BPU)2rds/run/aux/wr/55:3310/8536+30Bike8+10absent799/9.568157
14
11664 min 17 secondsR/11 L/1140/48/801313:5225264/71/74/2097711:453+11231/72 (20)7+11360/175/125/603+800m3rds/aux/wrabsent10/8535+5
15
73373:19222789R:16.5 L:174320/45/759+2014/15/816:5938910110:37104(10)/9113:193:25 (45)213/119 (20)10 25170:85/55/304 + 50 m4rds+WR+7mm(10)6:0213/8677+2630:08219517/16.55037
16
30172:3619.53170R:12" L:12"6118/44/789rds + 2214rds,10 feet short of 1514:35343338 (30#)8510:3270 (25#) / 1163 + 1414:5254/60/35 25#3:19 (100#)7 + 1368HPCJ/116WC
25&30#
9+3125 OTM 5-10-15 for 20rds OTM540lbs1:20/1:20/1:37/1:274rds3rds+run/aux12/751
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33672 min 31 seconds20.51775R/14 L/14.55819/40/696 + 1010/13/1317:54323100/100/103/303(20)93 (ROM)10:2573 (20#) / 893 + 1511:4550/38/264:10 (55)8 + 1177/91 (30+25lbs)8 + 814/20320/135/130/551:18/1:30/1:32/1:234 rds3rds+run/aux/wr/5mm5:2711/8707+5Day 12 finished carries9+1721.59516.5/16.54727
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9405173496R/12 L/115524/42/86 3 laps off6+26ROM 13/14/818:00 7 bur98/102/873+13
19
919
20
73662:532216106R12/L12.56917/40/668+913/1414:35365102/94/94/29097 (ROM)10:2668(25)/604+011:2492/62/47Absent7+1368/1161025OTM 5-10-15 20 rds325/145/145/35
21
11455:00:03181064R:12 L:118' 3''24/48/8512:0620(15lbs)-4012:4560/45/555:00 (90)
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57573:06212072R:12.5 L:12.56417/39/657+201414:4231092/83/8587(ROM)10:1465(20)744+1011:52 69/58/32 20lb3:23(50)6+1231/72 (20)925rds 15rds 5-10-15280/100/125/551:17, 1:27, 1:34, 1:213+800m3rds+run5:4312/7757+7634:33
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85082:3521.528961014+1513:5344111213:0571(25)115512:3377/75/502:44(85)9+7272/142 (25)
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84382:5019.532105R 9.5 L9.55819/41/718+3111/13/817:5442034911911:3060(20 lbs)/1123+2612:3053/61/33/(25)Absent9+.5177/91 (25+30)9+1025rds otm 5 rounds of 5-10-5310/115/140/551:29/1:29/1:31/1:294 rounds4 rounds5:4511/8707+630:00201259.5/106545
25
02974 min 35 sec211681R8 L96'1019/40/708+112/14/1414:42308104/103/76/283(25)89 rom10:3575/100/203+2615:00 6 rds53/61/36 (25)4:10 (50)7+5368/116 (25+30lbs9+1025 otm. 4 rds335/135/145/551:30/1:30/1:32/1:184 rounds4 rounds5:0311/9517+3Day 12 round 5
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28774 min 25 sec29/69/1008+3ROM 9rds13:5288/86/84=2584 rounds4:53
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73762 min 53 sec27.52179R/16 L/15.55917/36/639+1612/14+314:58356101+98+96=295(25)9810:2474/109/1511:5862/54/28 (25)4:12 (95)9rds285/105 (20/25lbs)9rds+1125rds OTM, 5 rounds of 5-10-15365/145/145/751:20/1:20/1:22/1:124rds+95m4rds5:2311/7658rds+229:4210rds+212784L16/R166825
28
60872:5622.53391R/13.5 L/15.56416/39/64N/A13/14/315:423853081009:183+1512:3470/76/28 (25)3:34 (65)109+1025 OTM 5 rds of 5-10-15335/135/130/701:08/1:16/1:17/
1:16
4rds + 700m run4rds+wr+1/2 run4:54 with 6 round 14/13838+7629:0527.511265
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91125min 32 sec16567R/10.5 L/104424/64/1016 + 1012 + 516:5928176+71+69=21644/11/23/6 ROMDid not participate49(10lbs)/553+1215:0030/25/205:359rds213/199 (20lbs)7OutOutOut3rds3rds + WR/WT/Run5:4410/8absent712round 68rds+ run+10 jumps+ 10 thrusters18103L12.5/11.5R44116
30
75864 min 31 sec202460L/14 R/13.57419/42/787+1ROM 11/14/313:5235491/84/85=26046/11/21/5 (ROM)9:45103(10lbs) /1633+1013:3958/75/30(25lbs)3:40 (50)8+1255/119 (25+30Ibs)NJNJNJ1:27/1:25/1:37/1:424rounds4rounds4:398/7817+6absent2586L15/R1630
31
325826.52215/36/5810rds15 rds (5 seconds)16:18451Made Up Class60/12/25/58:17102 (15lbs)/125Participicated (Meet)71/86/41 (25lbs)2:4911rds +2213/199 (20lbs)11rds + 2reps25 rdsAbsent1:04/1:18/1:33/1:28Finished (28:52)5rds + aux
32
76344 min 58 sec181070L/15 R/ 16 1/24534/79/1007 + 2212/14/916:1872/82/90/9289/94/8953/11/19/3Did not participate 111/105 10 lbs3 + 1464/42/32 3:53 (45)9 roundsAbsentAbsent7 (24) ROMAbsent1:37/1:43/1:53/1:363 rounds 3rds+WR5:3113/8677 rounds +630:08 ROM1891L 15/R16 1/24521
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