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Athlete
Date
Location
Workout Name
Description
Results
Brandon Cassidy
01/20/2016
Keshequa High School
Whole Lotta Tabata
Work through 8 Stations, 20 seconds on, 10 seconds rest
Wall Ball
Box Jumps
Push Ups
Dips
Kettle Bell Swings
Switch Lunges
Thrusters
Jump Rope
Post Total Reps
63 reps
Performed as RX
Brandon Cassidy
01/15/2016
Keshequa High School
Tabata 1
4 Minute Total Body Tabata
20 Seconds On - 10 Seconds Rest
2 Rounds with 30 Second Intermission
Mountain Climbers
Air Squat
Air Bike
High Knees
Russian Twists
Burpees
Push Ups
http://viewpure.com/mgbFLPPCaWM?ref=search
257 reps
Performed as RX
Brandon Cassidy
01/13/2016
Keshequa High School
Five for Time
Time Each Session for a final Total Time
Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"
Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"
7m 39s
Performed as RX
Brandon Cassidy
01/07/2016
Keshequa High School
Wilt Chamberlain
20 Left Arm on ball push ups
20 Right Arm on the ball push ups
20 Line Jumps w/basketball
20 Wall Jumps w/basketball
20 Butt to basketball squats
2m 50s
Performed as RX
Brandon Cassidy
01/05/2016
Keshequa High School
6-4-2 Ballin
With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
02m 54s
Performed as RX
Brandon Cassidy
12/17/2015
Keshequa High School
Wall Sit/Shoulder Tap
3 Minutes
Switching between Wall Sit and Shouder Taps
102 reps
Performed as RX
Brandon Cassidy
12/15/2015
Keshequa High School
Push and Hurdle
2 Rounds
Plate push to Half-Court
3 Log Hurdle
10 Chest to Floor Push-Ups
3 Log Hurdle
Plate Push to Endline
2m 04s
Performed as RX
Brandon Cassidy
12/11/2015
Keshequa High School
1 Min Step Test
1 Min Max Reps
Start outside of the agility ladder on two feet
Step in with one foot followed by other foot
Step out with one foot followed by other foot
Repeat as many reps as possible.
1 Rep equals stepping in and out
73 reps
Performed as RX
Brandon Cassidy
12/09/2015
Keshequa High School
Jump and Tumble
1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
15 reps
Performed as RX
Brandon Cassidy
12/07/2015
Keshequa High School
4 Move Fran
21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks
03m 24s
Performed as RX
Brandon Cassidy
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
2m 21s
Performed as RX
Brandon Cassidy
12/01/2015
Keshequa High School
1 for 1
2 Minutes AMRAP
1 Bench Squat
1 Push Up
28 reps
Performed as RX
Brandon Cassidy
11/18/2015
Keshequa High School
Volleyball Agility
Timed agility course on the volleyball court
Start in the back right corner, sprint to front corner, slide to front left corner, backpeddle to back left corner, slide to back right corner, sprint to front left corner, slide to front right corner, backpeddle to back left corner, slide to back right corner.
02m 34s
Performed as RX
Brandon Cassidy
11/16/2015
Keshequa High School
12-8-4 Rep for Time
12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk
02m 40s
Performed as RX
Brandon Cassidy
11/12/2015
Keshequa High School
10 - 1
3 Rounds for Time
10 Squats w/Weight Overhead
1 Length Sprint w/Weight Overhead
10 Swings w/Weight
1 Length Skip w/Weight Out in Front
3m 34s
Performed as RX
Brandon Cassidy
11/09/2015
Keshequa High School
Deadlift, Hang Clean, Push Press
Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
80 lbs
Performed as RX
Brandon Cassidy
11/09/2015
Keshequa High School
Deadlift, Hang Clean, Push Press
Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
80 lbs
Performed as RX
Brandon Cassidy
11/09/2015
Keshequa High School
Deadlift, Hang Clean, Push Press
Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
80 lbs
Performed as RX
Brandon Cassidy
11/05/2015
Keshequa High School
Cardio AMRAP
AMRAP 3 Minutes
Gym Width Sprint
10 Burpees
Gym Width Back-Peddle
5 Tuck Jumps
50 reps
Performed as RX
Brandon Cassidy
11/03/2015
Keshequa High School
Stationary Fran
21-15-9
Push-Ups
Split Lunges
Dips
Jump Rope
03m 52s
Performed as RX
Brandon Cassidy
10/22/2015
Keshequa High School
Max Standing Long Jump
Perform 2 standing long jumps for distance. Record your furthest jump.
67 in
Performed as RX
Brandon Cassidy
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 50s
Performed as RX
Brandon Cassidy
10/16/2015
Keshequa High School
None
2 Rounds for Time
20 Jump Ropes
10lb Offset Weight Skip (1 Arm)
10 Power Push Ups over weight
10lb Offset Weight Skip (1 Arm)
20 Jump Ropes
10lb Front Weight Gallop (1 Arm)
10 Jack Push Ups
10lb Front Weight Gallop (1 Arm)
06m 036s
Performed as RX
Brandon Cassidy
10/14/2015
Keshequa High School
None
2 Rounds
Walking Lunge to half
Somersault
Bear Crawl to end
10 push ups
Jog to half
Tripod
Walking Lunge to start
4.5 lbs
Performed as RX
Brandon Cassidy
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
75 reps
Performed as RX
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