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Athlete	Date	Location	Workout Name	Description	Results
alan dwyer	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	90 reps Performed as RX
alan dwyer	04/20/2016	Keshequa High School	Stepping Up, Stepping Out	2 Minutes 10 Step Ups 10 Push Ups - hands on curb	10 rounds 0 reps Performed as RX
alan dwyer	04/18/2016	Keshequa High School	Five Min Oxidative	5 Minute Jog	5m 00s Performed as RX
alan dwyer	04/14/2016	Keshequa High School	Final 3rd	2 rounds for time 5 Kick Ups 5 Full ROM Squat Jumps Skip To Half Sprint Back	2m 40s Performed as RX
alan dwyer	04/14/2016	Keshequa High School	Final 3rd	2 rounds for time 5 Kick Ups 5 Full ROM Squat Jumps Skip To Half Sprint Back	1m 05s Performed as RX
alan dwyer	04/12/2016	Keshequa High School	Diminishin My Glycogen	3 Rounds 10 burpees Lunge to half Bound to endline 10 chest to floor push ups Sprint back to start	3m 30s Performed as RX
alan dwyer	04/08/2016	Keshequa High School	Double Under Wonder	10 Double Under Jump Ropes for time	5m 30s Performed as RX
alan dwyer	03/31/2016	Keshequa High School	2 Minutes Glycolytic Push Up Test	Chest to Floor Push Up - As many reps as possible with good form in 2 mins	42 reps Performed as RX
alan dwyer	03/18/2016	Keshequa High School	Easter Beaster	2 Rounds For Time Kettle Bell Single Arm Switch w/10lbs (10 reps) Single Leg Bench Squat (10 reps - 5 each leg) 10 Walking Lunges Out w/10lbs Two Foot Hops Back w/10lbs	2m 01s Performed as RX
alan dwyer	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	112 reps Performed as RX
alan dwyer	02/25/2016	Keshequa High School	Wall Walker	2 Rounds for Time 5 Walk Walk Ups 10 Single Leg Squats (5 Each Leg)	3m 12s Performed as RX
alan dwyer	02/23/2016	Keshequa High School	Hockey Heaven	3 Rounds for Time One gym length over running with hockey stick above head 20 hockey stick jump overs One gym length back skipping with stick above head 10 Bench Squats with stick above head	1m 53s Performed as RX
alan dwyer	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	3m 22s Performed as RX
alan dwyer	02/02/2016	Keshequa High School	Shoulder Lunge Squat	Lunge to net and turn weight right then left every lunge Return to Bench and perform 10 bench squats Lunge to net with weight extended in right arm Return to bench with weight extended in left arm 10 bench squats	1m 00s Performed as RX
alan dwyer	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	140 reps Performed as RX
alan dwyer	01/20/2016	Keshequa High School	Whole Lotta Tabata	Work through 8 Stations, 20 seconds on, 10 seconds rest Wall Ball Box Jumps Push Ups Dips Kettle Bell Swings Switch Lunges Thrusters Jump Rope Post Total Reps	126 reps Performed as RX
alan dwyer	01/15/2016	Keshequa High School	Tabata 1	4 Minute Total Body Tabata 20 Seconds On - 10 Seconds Rest 2 Rounds with 30 Second Intermission Mountain Climbers Air Squat Air Bike High Knees Russian Twists Burpees Push Ups http://viewpure.com/mgbFLPPCaWM?ref=search	250 reps Performed as RX
alan dwyer	01/15/2016	Keshequa High School	Tabata 1	4 Minute Total Body Tabata 20 Seconds On - 10 Seconds Rest 2 Rounds with 30 Second Intermission Mountain Climbers Air Squat Air Bike High Knees Russian Twists Burpees Push Ups http://viewpure.com/mgbFLPPCaWM?ref=search	251 reps Performed as RX
alan dwyer	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	1m 30s Performed as RX
alan dwyer	01/07/2016	Keshequa High School	Wilt Chamberlain	In any order: 20 Left Arm on ball push ups 20 Right Arm on the ball push ups 20 Line Jumps w/basketball 20 Wall Jumps w/basketball 20 Butt to basketball squats	1m 50s Performed as RX
alan dwyer	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 30s Performed as RX
alan dwyer	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	2m 08s Performed as RX
alan dwyer	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	75 reps Performed as RX
alan dwyer	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	2m 27s Performed as RX
alan dwyer	12/01/2015	Keshequa High School	1 for 1	2 Minutes AMRAP 1 Bench Squat 1 Push Up	20 reps Performed as RX

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