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Athlete	Date	Location	Workout Name	Description	Results
Katelynn Shearing	09/26/2016	Keshequa High School	Tri's and Bi's	AMRAP 10 Push Ups 10 Dips	3 rounds 5 reps Performed as RX
Katelynn Shearing	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 38s Performed as RX
Katelynn Shearing	09/20/2016	Keshequa High School	Lower Body Power	3 Rounds for Time 10 Single Jump Ropes Lunge to half Skip to End 5 Burpees Sprint to Start	3m 15s Performed as RX
Katelynn Shearing	09/16/2016	Keshequa High School	Max Standing Vertical Jump Benchmark #1	Today is a test of explosive lower body power. Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump. Measure in inches.	14 in Performed as RX
Katelynn Shearing	09/12/2016	Keshequa High School	Sprint Test #1	1 Length of Gym Sprint Test End line to End Line Feet must start behind the black baseline of basketball court Stop clock when chest breaks the opposite baseline of basketball court	5.10 mi Performed as RX
Katelynn Shearing	09/12/2016	Keshequa High School	Sprint Test #1	1 Length of Gym Sprint Test End line to End Line Feet must start behind the black baseline of basketball court Stop clock when chest breaks the opposite baseline of basketball court	5.10 mi Performed as RX
Katelynn Shearing	09/12/2016	Keshequa High School	Sprint Test #1	1 Length of Gym Sprint Test End line to End Line Feet must start behind the black baseline of basketball court Stop clock when chest breaks the opposite baseline of basketball court	25 ft Performed as RX
Katelynn Shearing	09/07/2016	Keshequa High School	Push Up Benchmark #1	2 Min AMRAP Hands off floor full range of motion push ups Test of strength/endurance not power.	33 reps Performed as RX
Katelynn Shearing	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	1m 30s Performed as RX
Katelynn Shearing	05/16/2016	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	5 rounds 6 reps Performed as RX
Katelynn Shearing	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 14s Performed as RX
Katelynn Shearing	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 14s Performed as RX
Katelynn Shearing	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	3m 21s Performed as RX
Katelynn Shearing	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	55 reps Performed as RX
Katelynn Shearing	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 34s Performed as RX
Katelynn Shearing	04/08/2016	Keshequa High School	Double Under Wonder	10 Double Under Jump Ropes for time	2m 00s Performed as RX
Katelynn Shearing	03/31/2016	Keshequa High School	2 Minutes Glycolytic Push Up Test	Chest to Floor Push Up - As many reps as possible with good form in 2 mins	36 reps Performed as RX
Katelynn Shearing	03/31/2016	Keshequa High School	2 Minutes Glycolytic Push Up Test	Chest to Floor Push Up - As many reps as possible with good form in 2 mins	36 reps Performed as RX
Katelynn Shearing	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	1m 58s Performed as RX
Katelynn Shearing	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	102 reps Performed as RX
Katelynn Shearing	02/29/2016	Keshequa High School	Blender	20 One Foot Jump Ropes Run Forward To Endline 20 Opposite Knee to Elbow In Push Up Position Run Backward to Endline 20 One Foot Jump Rope Lunge To Half Lunge Backward to Endline Seal Crawl To Foul Line Army Crawl To Endline	2m 57s Performed as RX
Katelynn Shearing	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
Katelynn Shearing	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	4m 29s Performed as RX
Katelynn Shearing	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 52s Performed as RX
Katelynn Shearing	01/22/2016	Keshequa High School	Rollin Rollin Rollin	2 Mins AMRAP Forward Rolls	18 reps Performed as RX

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