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Athlete
Date
Location
Workout Name
Description
Results
Hannah McCallum
02/23/2016
Keshequa High School
Hockey Heaven
3 Rounds for Time
One gym length over running with hockey stick above head
20 hockey stick jump overs
One gym length back skipping with stick above head
10 Bench Squats with stick above head
1m 57s
Performed as RX
Hannah McCallum
02/12/2016
Keshequa High School
175
100 jump ropes
50 push ups
25 dips
3m 10s
Performed as RX
Hannah McCallum
02/08/2016
Keshequa High School
Badminton Tabata
Badminton Tabata
Line Walk Over Push-Ups
Line Jumps - Front to Back
Line Mountain Climbers - Both Legs Simultaneously
Line Taps - Side to Side
Log Total Reps
130 reps
Performed as RX
Hannah McCallum
02/02/2016
Keshequa High School
Shoulder Lunge Squat
Lunge to net and turn weight right then left every lunge
Return to Bench and perform 10 bench squats
Lunge to net with weight extended in right arm
Return to bench with weight extended in left arm
10 bench squats
1m 58s
Performed as RX
Hannah McCallum
01/26/2016
Keshequa High School
Body Weight Tabata
2 Rounds - 20 seconds on - 10 seconds rest
Push Ups
Air Squats
Dips
Leg Raises
120 reps
Performed as RX
Hannah McCallum
01/22/2016
Keshequa High School
Rollin Rollin Rollin
2 Mins AMRAP
Forward Rolls
42 reps
Performed as RX
Hannah McCallum
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
115 reps
Performed as RX
Hannah McCallum
01/11/2016
Keshequa High School
100 Jumps
100 Jumps with Jump Rope for time
1m 21s
Performed as RX
Hannah McCallum
01/07/2016
Keshequa High School
Wilt Chamberlain
In any order:
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 08s
Performed as RX
Hannah McCallum
01/05/2016
Keshequa High School
6-4-2 Ballin
With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
2m 26s
Performed as RX
Hannah McCallum
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 30s
Performed as RX
Hannah McCallum
12/17/2015
Keshequa High School
Wall Sit/Shoulder Tap
3 Minutes
Switching between Wall Sit and Shouder Taps
164 reps
Performed as RX
Hannah McCallum
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
1m 28s
Performed as RX
Hannah McCallum
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
70 reps
Performed as RX
Hannah McCallum
12/09/2015
Keshequa High School
Jump and Tumble
1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
40 reps
Performed as RX
Hannah McCallum
12/07/2015
Keshequa High School
4 Move Fran
21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks
3m 16s
Performed as RX
Hannah McCallum
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 23s
Performed as RX
Hannah McCallum
12/01/2015
Keshequa High School
1 for 1
2 Minutes AMRAP
1 Bench Squat
1 Push Up
38 reps
Performed as RX
Hannah McCallum
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
Hannah McCallum
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.
0m 34s
Performed as RX
Hannah McCallum
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 13s
Performed as RX
Hannah McCallum
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
2m 40s
Performed as RX
Hannah McCallum
11/09/2015
Keshequa High School
Deadlift, Hang Clean, Push Press
Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
45 lbs
45 lbs
45 lbs
45 lbs
45 lbs
45 lbs
Performed as RX
Hannah McCallum
10/22/2015
Keshequa High School
Max Standing Long Jump
Perform 2 standing long jumps for distance. Record your furthest jump.
62 in
Performed as RX
Hannah McCallum
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 31s
Performed as RX
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