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Athlete
Date
Location
Workout Name
Description
Results
lacy craft
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 20s
Performed as RX
lacy craft
12/17/2015
Keshequa High School
Wall Sit/Shoulder Tap
3 Minutes
Switching between Wall Sit and Shouder Taps
152 reps
Performed as RX
lacy craft
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 21s
Performed as RX
lacy craft
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
76 reps
Performed as RX
lacy craft
12/09/2015
Keshequa High School
Jump and Tumble
1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
24 reps
Performed as RX
lacy craft
12/07/2015
Keshequa High School
4 Move Fran
21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks
2m 43s
Performed as RX
lacy craft
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 10s
Performed as RX
lacy craft
12/01/2015
Keshequa High School
1 for 1
2 Minutes AMRAP
1 Bench Squat
1 Push Up
25 reps
Performed as RX
lacy craft
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 01s
Performed as RX
lacy craft
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 28s
Performed as RX
lacy craft
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 23s
Performed as RX
lacy craft
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 17s
Performed as RX
lacy craft
11/09/2015
Keshequa High School
Deadlift, Hang Clean, Push Press
Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
35 lbs
Performed as RX
lacy craft
11/05/2015
Keshequa High School
Cardio AMRAP
AMRAP 3 Minutes
Gym Width Sprint
10 Burpees
Gym Width Back-Peddle
5 Tuck Jumps
5 reps
Performed as RX
lacy craft
11/03/2015
Keshequa High School
Stationary Fran
21-15-9
Push-Ups
Split Lunges
Dips
Jump Rope
3m 53s
Performed as RX
lacy craft
10/22/2015
Keshequa High School
Max Standing Long Jump
Perform 2 standing long jumps for distance. Record your furthest jump.
80 in
Performed as RX
lacy craft
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 44s
Performed as RX
lacy craft
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 29s
Performed as RX
lacy craft
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
4.5 lbs
Performed as RX
lacy craft
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
120 reps
Performed as RX
lacy craft
10/06/2015
Keshequa High School
None
1 Mile for time
7m 56s
Performed as RX
lacy craft
09/30/2015
Keshequa High School
The Three B's
21-15-7
Bench Squat
Burpee
Bench Dips
3m 06s
Performed as RX
lacy craft
09/28/2015
Keshequa High School
Shoulder Press Progression
Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6
25 lbs
Performed as RX
lacy craft
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
8.8 lbs
Performed as RX
lacy craft
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 25s
Workout Scaled
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