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Ben Nault 12/21/2015 Keshequa High School Down with 20lbs 2 Rounds for Time

10 Bench Squat w/20lbs
1 Gym Width - Overhead Lunge w/20lbs
1 Gym Width - Farmer Walk w/20lbs
10 Jump Ropes		 2m 27s
Performed as RX
Ben Nault 12/17/2015 Keshequa High School Wall Sit/Shoulder Tap 3 Minutes

Switching between Wall Sit and Shouder Taps		 167 reps
Performed as RX
Ben Nault 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 64 reps
Performed as RX
Ben Nault 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks		 3m 48s
Performed as RX
Ben Nault 12/03/2015 Keshequa High School Fa la la la la - It's Workout Time 2 Rounds for Time

10 Feet on Bench Push Ups
Bear Crawl to Net
Seal Crawl to Bench
20 Alternating Single Leg Bench Lunge
 1m 45s
Performed as RX
Ben Nault 11/20/2015 Keshequa High School Jump and Bump 3 Rounds for Time

10 Weight Bumps
Jump Rope 1 Length
10 Jumps
Power Skip 1 Length (Hold Jump Rope)		 2m 45s
Performed as RX
Ben Nault 11/09/2015 Keshequa High School Deadlift, Hang Clean, Push Press Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
 Deadlifts - 135, then 225 lbs
Hand Clean - 115 lbs
Push Press - 95lbs lbs
Performed as RX
Ben Nault 11/05/2015 Keshequa High School Cardio AMRAP AMRAP 3 Minutes

Gym Width Sprint
10 Burpees
Gym Width Back-Peddle
5 Tuck Jumps
 67 reps
Performed as RX
Ben Nault 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 96 in
Performed as RX
Ben Nault 10/20/2015 Keshequa High School Walk to Plank 2 Rounds for Time

Walking Lunge w/10lbs overhead
Side Plank Raises with 10lbs (Right)
2 foot hop for distance to endline
5 Tuck Jumps
Bound to Mat
Side Plank Raises with 10lbs (Left)
Side Lunge to Wall w/ 10lbs overhead 		4m 40s
Performed as RX
Ben Nault 10/08/2015 Keshequa High School None Every Minute On The Minute
Perform as many reps possible of each exercise for one minute.each. Keep a running total of all reps.

Start Clock:
0 - 1 Min: Push Ups
1 - 2 Min: Bench Squats
2 - 3 Min: Bench Dips
3 - 4 Min: Burpees
Stop Clock		 155 reps
Performed as RX
Ben Nault 10/06/2015 Keshequa High School None 1 Mile for time 7m 13s
Performed as RX
Ben Nault 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 3m 19s
Performed as RX
Ben Nault 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 70 lbs
70 lbs
60 lbs
Performed as RX
Ben Nault 09/24/2015 Keshequa High School Jump/Carry/WallBall 3 Rounds
10 Box Jumps
1 Length Med Ball Carry
10 Wall Ball
1 Length Med Ball Carry		 36' Box Jump 25 med ball lbs
Performed as RX
Ben Nault 09/21/2015 Keshequa High School Larry Legend (#33) 1 Round for Time

10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
 1m 18s
Performed as RX
Ben Nault 09/18/2015 Keshequa High School Kriss Kross will make ya Jump Jump 5 Rounds for Time
15 Double Unders
1 Down and Back

Scaled
5 Rounds for Time
15 Singles
1 Down and Back
 6m 58s
Performed as RX
Ben Nault 09/16/2015 Keshequa High School Shoulders or Boulders? 3 Rounds
10 Headstand Pushups
Cartwheels to Halfcourt
10 clapping pushups
Seal Walk to endline
Jog to other end of the gym

Scaled
5 kickups or 10 pushups
Seal Walk to half
20 alternating shoulder taps
Jog to far endline and then back to starting endline



2m 22s
Performed as RX
Ben Nault 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 5 rounds 14 reps
Performed as RX
Ben Nault 09/08/2015 Keshequa High School None Rx
21-15-7
Pushups
Squats
Gym Width

Scaled
21-15-7
Straight Arm Plank
Squat
Gym Width		 7m 31s
Performed as RX