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Athlete Date Sort Location Workout Name Description Results
Lea Spencer 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 27 reps
Performed as RX
Lea Spencer 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks		 3m 10s
Performed as RX
Lea Spencer 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 27s
Performed as RX
Lea Spencer 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

 38 reps
Performed as RX
Lea Spencer 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 33s
Performed as RX
Lea Spencer 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 11s
Performed as RX
Lea Spencer 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 57s
Performed as RX
Lea Spencer 11/09/2015 Keshequa High School Deadlift, Hang Clean, Push Press Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
 35 lbs
35 lbs
35 lbs
35 lbs
35 lbs
35 lbs
Performed as RX
Lea Spencer 11/03/2015 Keshequa High School Stationary Fran 21-15-9

Push-Ups
Split Lunges
Dips
Jump Rope		 4m 33s
Performed as RX
Lea Spencer 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 72 in
Performed as RX
Lea Spencer 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 		5m 13s
Performed as RX
Lea Spencer 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)

 5m 08s
Performed as RX
Lea Spencer 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		 97 reps
Performed as RX
Lea Spencer 10/06/2015 Keshequa High School None 1 Mile for time 12m 37s
Performed as RX
Lea Spencer 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 3m 11s
Performed as RX
Lea Spencer 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 15 lbs
20 lbs
10 lbs
Performed as RX
Lea Spencer 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
2 lbs
Performed as RX
Lea Spencer 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 33s
Performed as RX
Lea Spencer 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



04m 48s
Performed as RX
Lea Spencer 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 3 rounds 2 reps
Performed as RX
Lea Spencer 09/08/2015 Keshequa High School Lea Spencer Rx
21-15-7
Pushups
Squats
Gym Width

Scaled
21-15-7
Straight Arm Plank
Squat
Gym Width		 05m 17s
Performed as RX
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