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Athlete	Date	Location	Workout Name	Description	Results
Tanner McVaugh	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
Tanner McVaugh	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	5m 00s Performed as RX
Tanner McVaugh	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	111 reps Performed as RX
Tanner McVaugh	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 37s Performed as RX
Tanner McVaugh	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
Tanner McVaugh	12/09/2015	Keshequa High School	Jump and Tumble	1 cartwheel 1 toe touch 1 forward roll 1 tuck jump	16 reps Performed as RX
Tanner McVaugh	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	2m 00s Performed as RX
Tanner McVaugh	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 00s Performed as RX
Tanner McVaugh	12/01/2015	Keshequa High School	1 for 1	2 Minutes AMRAP 1 Bench Squat 1 Push Up	10 reps Performed as RX
Tanner McVaugh	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)	4m 00s Performed as RX
Tanner McVaugh	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 27s Performed as RX
Tanner McVaugh	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	4m 00s Performed as RX
Tanner McVaugh	11/05/2015	Keshequa High School	Cardio AMRAP	AMRAP 3 Minutes Gym Width Sprint 10 Burpees Gym Width Back-Peddle 5 Tuck Jumps	25 reps Performed as RX
Tanner McVaugh	11/03/2015	Keshequa High School	Stationary Fran	21-15-9 Push-Ups Split Lunges Dips Jump Rope	4m 34s Performed as RX
Tanner McVaugh	10/22/2015	Keshequa High School	Max Standing Long Jump	Perform 2 standing long jumps for distance. Record your furthest jump.	6 ft Performed as RX
Tanner McVaugh	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 00s Performed as RX
Tanner McVaugh	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	10 lbs Performed as RX
Tanner McVaugh	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
Tanner McVaugh	10/06/2015	Keshequa High School	None	1 Mile for time	12m 45s Performed as RX
Tanner McVaugh	10/06/2015	Keshequa High School	None	1 Mile for time	12m 45s Performed as RX
Tanner McVaugh	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	2m 57s Performed as RX
Tanner McVaugh	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	20 lbs 22.5 lbs 20 lbs Performed as RX
Tanner McVaugh	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	24" lbs 13.2 lbs Performed as RX
Tanner McVaugh	09/21/2015	Keshequa High School	Larry Legend (#33)	1 Round for Time 10 Push Ups - Chest to floor 1 Length Walking Lunges - Back knee touches floor 8 Flutter Kicks - Neither foot can touch floor, alt. legs. 1 Length Skips 6 Dips - Bench dip, elbows past 90 Degrees 1 Length Bound - Take as few steps as possible 4 Burpees 1 Length Gallop 2 Clapping Push Ups	2m 00s Performed as RX
Tanner McVaugh	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	3m 27s Performed as RX

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