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Taylor Martin 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 16s
Performed as RX
Taylor Martin 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
Taylor Martin 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 19s
Performed as RX
Taylor Martin 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 25s
Performed as RX
Taylor Martin 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
Taylor Martin 11/05/2015 Keshequa High School Cardio AMRAP AMRAP 3 Minutes

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

Push-Ups
Split Lunges
Dips
Jump Rope		 3m 29s
Performed as RX
Taylor Martin 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 74.00 mi
Performed as RX
Taylor Martin 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 74.00 mi
Performed as RX
Taylor Martin 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 07s
Performed as RX
Taylor Martin 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
Taylor Martin 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		 190 reps
Performed as RX
Taylor Martin 10/06/2015 Keshequa High School None 1 Mile for time 7m 58s
Performed as RX
Taylor Martin 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 2m 21s
Performed as RX
Taylor Martin 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 40 lbs
45 lbs
35 lbs
Performed as RX
Taylor Martin 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
11 lbs
Performed as RX
Taylor Martin 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
 1m 22s
Performed as RX
Taylor Martin 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 17s
Workout Scaled
Taylor Martin 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



2m 58s
Workout Scaled
Taylor Martin 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 5 rounds 10 reps
Performed as RX
Taylor Martin 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		 5m 18s
Performed as RX
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