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Athlete	Date	Location	Workout Name	Description	Results
joe colombo	05/02/2016	Keshequa High School	Galloping Bear	3 Rounds 10 squats Bear Crawl to Side Line 10 Shoulder Taps w/feet on bench Gallop back to start	2m 00s Performed as RX
joe colombo	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	2m 50s Performed as RX
joe colombo	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	72 reps Performed as RX
joe colombo	04/20/2016	Keshequa High School	Stepping Up, Stepping Out	2 Minutes 10 Step Ups 10 Push Ups - hands on curb	6 rounds 4 reps Performed as RX
joe colombo	04/18/2016	Keshequa High School	Five Min Oxidative	5 Minute Jog	5m 00s Performed as RX
joe colombo	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 07s Performed as RX
joe colombo	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	2m 48s Performed as RX
joe colombo	04/08/2016	Keshequa High School	Double Under Wonder	10 Double Under Jump Ropes for time	2m 18s Performed as RX
joe colombo	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 00s Performed as RX
joe colombo	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	120 reps Performed as RX
joe colombo	02/25/2016	Keshequa High School	Wall Walker	2 Rounds for Time 5 Walk Walk Ups 10 Single Leg Squats (5 Each Leg)	2m 00s Performed as RX
joe colombo	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	3m 14s Performed as RX
joe colombo	02/08/2016	Keshequa High School	Badminton Tabata	Badminton Tabata Line Walk Over Push-Ups Line Jumps - Front to Back Line Mountain Climbers - Both Legs Simultaneously Line Taps - Side to Side Log Total Reps	200 reps Performed as RX
joe colombo	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	48m 00s Performed as RX
joe colombo	01/22/2016	Keshequa High School	Rollin Rollin Rollin	2 Mins AMRAP Forward Rolls	41 reps Performed as RX
joe colombo	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	420 reps Performed as RX
joe colombo	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	130 reps Performed as RX
joe colombo	01/13/2016	Keshequa High School	Five for Time	Time Each Session for a final Total Time Prescribed .25 Mile Run 20 Squats - 45lb Bar 50 Push Ups - chest to floor 20 Thrusters - 45lb Bar 20 Box Jumps - 24" Scaled .25 Mile Run 20 Squats - 25lb Plate 50 Push Ups - chest to floor 20 Thrusters - 25lb Plate 20 Box Jumps - 12"	4m 50s Performed as RX
joe colombo	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	2m 50s Performed as RX
joe colombo	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 07s Performed as RX
joe colombo	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 20s Performed as RX
joe colombo	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	2m 21s Performed as RX
joe colombo	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	200 reps Performed as RX
joe colombo	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 30s Performed as RX
joe colombo	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	80 reps Performed as RX

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