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Athlete	Date	Location	Workout Name	Description	Results
Dana Bugman	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	128 reps Performed as RX
Dana Bugman	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 30s Performed as RX
Dana Bugman	12/09/2015	Keshequa High School	Jump and Tumble	1 cartwheel 1 toe touch 1 forward roll 1 tuck jump	28 reps Performed as RX
Dana Bugman	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	3m 00s Performed as RX
Dana Bugman	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	3m 00s Performed as RX
Dana Bugman	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 00s Performed as RX
Dana Bugman	12/01/2015	Keshequa High School	1 for 1	2 Minutes AMRAP 1 Bench Squat 1 Push Up	33 reps Performed as RX
Dana Bugman	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 40s Performed as RX
Dana Bugman	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	2m 24s Performed as RX
Dana Bugman	11/05/2015	Keshequa High School	Cardio AMRAP	AMRAP 3 Minutes Gym Width Sprint 10 Burpees Gym Width Back-Peddle 5 Tuck Jumps	85 reps Performed as RX
Dana Bugman	11/03/2015	Keshequa High School	Stationary Fran	21-15-9 Push-Ups Split Lunges Dips Jump Rope	3m 38s Performed as RX
Dana Bugman	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 20s Performed as RX
Dana Bugman	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 20s Performed as RX
Dana Bugman	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)	4m 39s Performed as RX
Dana Bugman	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)	4m 00s Performed as RX
Dana Bugman	10/14/2015	Keshequa High School	Lunge, Roll, Crawl, Tripod	2 Rounds Walking Lunge to half Somersault Bear Crawl to end 10 push ups Jog to half Tripod Walking Lunge to start	10 lbs Performed as RX
Dana Bugman	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	2m 48s Performed as RX
Dana Bugman	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	22.5 lbs Performed as RX
Dana Bugman	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	12 lbs 13.2 lbs Performed as RX
Dana Bugman	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 50s Performed as RX
Dana Bugman	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	2m 45s Performed as RX
Dana Bugman	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	2m 45s Performed as RX
Dana Bugman	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 50s Workout Scaled
Dana Bugman	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 50s Workout Scaled
Dana Bugman	09/10/2015	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	4 rounds 16 reps Performed as RX

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