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Athlete Date Sort Location Workout Name Description Results
tony dietz 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 03m 015s
Performed as RX
tony dietz 05/16/2016 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 05 rounds 03 reps
Performed as RX
tony dietz 05/12/2016 Keshequa High School PSST 3 Rounds for Time

10 chest to floor push ups
Skip across the width of gym
Sprint back
10 tuck jumps		 03m 045s
Performed as RX
tony dietz 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 02m 00s
Performed as RX
tony dietz 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
 03m 026s
Performed as RX
tony dietz 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
 03m 034s
Performed as RX
tony dietz 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 2m 43s
Performed as RX
tony dietz 04/26/2016 Keshequa High School No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 32 reps
Performed as RX
tony dietz 04/26/2016 Keshequa High School No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 6 reps
Performed as RX
tony dietz 04/20/2016 Keshequa High School Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb		 4 rounds 32 reps
Performed as RX
tony dietz 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
tony dietz 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 30s
Performed as RX
tony dietz 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		 03m 015s
Performed as RX
tony dietz 04/08/2016 Keshequa High School Double Under Wonder 10 Double Under Jump Ropes for time 1m 34s
Performed as RX
tony dietz 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

 35 reps
Performed as RX
tony dietz 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		 02m 30s
Performed as RX
tony dietz 03/16/2016 Keshequa High School Tabata 2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
 40 reps
Performed as RX
tony dietz 02/29/2016 Keshequa High School Blender 20 One Foot Jump Ropes
Run Forward To Endline
20 Opposite Knee to Elbow In Push Up Position
Run Backward to Endline
20 One Foot Jump Rope
Lunge To Half
Lunge Backward to Endline
Seal Crawl To Foul Line
Army Crawl To Endline		 3m 53s
Performed as RX
tony dietz 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
tony dietz 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		 04m 57s
Performed as RX
tony dietz 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 02m 47s
Performed as RX
tony dietz 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		 36 reps
Performed as RX
tony dietz 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
 3m 40s
Performed as RX
tony dietz 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		 02m 06s
Performed as RX
tony dietz 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 04m 025s
Performed as RX
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