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Athlete Date Sort Location Workout Name Description Results
levi howe 11/05/2015 Keshequa High School Cardio AMRAP AMRAP 3 Minutes

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

Push-Ups
Split Lunges
Dips
Jump Rope		 2m 30s
Performed as RX
levi howe 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 102 in
Performed as RX
levi howe 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 04s
Performed as RX
levi howe 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 00s
Performed as RX
levi howe 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		 112 reps
Performed as RX
levi howe 10/06/2015 Keshequa High School None 1 Mile for time 8m 50s
Performed as RX
levi howe 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 2m 17s
Performed as RX
levi howe 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 90 lbs
90 lbs
90 lbs
Performed as RX
levi howe 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		 30 lbs
20 lbs
Performed as RX
levi howe 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 15s
Performed as RX
levi howe 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 20s
Performed as RX
levi howe 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



5m 57s
Performed as RX
levi howe 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 20s
Performed as RX
levi howe 09/14/2015 Keshequa High School Intro to the Deadlift and Clean 3 Rounds of 10 Reps of Each:

Deadlift
Clean		 100 lbs
100 lbs
Performed as RX
levi howe 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 6 rounds 12 reps
Performed as RX
levi howe 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		 3m 57s
Performed as RX
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