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Athlete Date Sort Location Workout Name Description Results
Kali Bolton 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
3m 36s
Performed as RX
Kali Bolton 04/26/2016 Keshequa High School No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips
73 reps
Performed as RX
Kali Bolton 04/20/2016 Keshequa High School Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb
5 rounds 4 reps
Performed as RX
Kali Bolton 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
Kali Bolton 04/14/2016 Keshequa High School Final 3rd 2 rounds for time

5 Kick Ups
5 Full ROM Squat Jumps
Skip To Half
Sprint Back
1m 18s
Performed as RX
Kali Bolton 04/12/2016 Keshequa High School Diminishin My Glycogen 3 Rounds

10 burpees
Lunge to half
Bound to endline
10 chest to floor push ups
Sprint back to start
3m 38s
Performed as RX
Kali Bolton 03/18/2016 Keshequa High School Easter Beaster 2 Rounds For Time

Kettle Bell Single Arm Switch w/10lbs (10 reps)
Single Leg Bench Squat (10 reps - 5 each leg)
10 Walking Lunges Out w/10lbs
Two Foot Hops Back w/10lbs
2m 24s
Performed as RX
Kali Bolton 03/16/2016 Keshequa High School Tabata 2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
123 reps
Performed as RX
Kali Bolton 02/25/2016 Keshequa High School Wall Walker 2 Rounds for Time

5 Walk Walk Ups
10 Single Leg Squats (5 Each Leg)
2m 47s
Performed as RX
Kali Bolton 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
2m 02s
Performed as RX
Kali Bolton 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

3m 32s
Performed as RX
Kali Bolton 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 53s
Performed as RX
Kali Bolton 01/26/2016 Keshequa High School Body Weight Tabata 2 Rounds - 20 seconds on - 10 seconds rest

Push Ups
Air Squats
Dips
Leg Raises
127 reps
Performed as RX
Kali Bolton 01/22/2016 Keshequa High School Rollin Rollin Rollin 2 Mins AMRAP
Forward Rolls
27 reps
Performed as RX
Kali Bolton 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

288 reps
Performed as RX
Kali Bolton 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

86 reps
Performed as RX
Kali Bolton 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"

5m 50s
Performed as RX
Kali Bolton 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 2m 03s
Performed as RX
Kali Bolton 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
1m 32s
Performed as RX
Kali Bolton 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
3m 00s
Performed as RX
Kali Bolton 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
3m 40s
Performed as RX
Kali Bolton 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
Kali Bolton 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

79 reps
Performed as RX
Kali Bolton 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
29 reps
Performed as RX
Kali Bolton 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks
2m 54s
Performed as RX