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Athlete Date Sort Location Workout Name Description Results
Patrick Isaman 11/09/2015 Keshequa High School Deadlift, Hang Clean, Push Press Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
 65 lbs
65 lbs
55 lbs
55 lbs
55 lbs
55 lbs
Performed as RX
Patrick Isaman 11/09/2015 Keshequa High School Deadlift, Hang Clean, Push Press Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
 65 lbs
65 lbs
55 lbs
55 lbs
55 lbs
55 lbs
Performed as RX
Patrick Isaman 11/05/2015 Keshequa High School Cardio AMRAP AMRAP 3 Minutes

Gym Width Sprint
10 Burpees
Gym Width Back-Peddle
5 Tuck Jumps
 69 reps
Performed as RX
Patrick Isaman 11/03/2015 Keshequa High School Stationary Fran 21-15-9

Push-Ups
Split Lunges
Dips
Jump Rope		 3m 38s
Performed as RX
Patrick Isaman 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 59 in
Performed as RX
Patrick Isaman 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 02s
Performed as RX
Patrick Isaman 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 49s
Performed as RX
Patrick Isaman 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		 165 reps
Performed as RX
Patrick Isaman 10/06/2015 Keshequa High School None 1 Mile for time 11m 11s
Performed as RX
Patrick Isaman 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 2m 48s
Performed as RX
Patrick Isaman 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 45 lbs
45 lbs
45 lbs
Performed as RX
Patrick Isaman 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		 18 lbs
11 lbs
Performed as RX
Patrick Isaman 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		 18 lbs
11 lbs
Performed as RX
Patrick Isaman 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
 4m 00s
Workout Scaled
Patrick Isaman 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



4m 30s
Workout Scaled
Patrick Isaman 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips-
10 Burpees-		 5 rounds 6 reps
Performed as RX
Patrick Isaman 09/08/2015 Keshequa High School None Rx
21-15-7
Pushups
Squats
Gym Width

Scaled
21-15-7
Straight Arm Plank
Squat
Gym Width		 6m 00s
Performed as RX
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