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Athlete Date Location Workout Name Description ResultsSort
Ashley Parthemer 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 59s
Performed as RX
Ashley Parthemer 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 7 rounds 9 reps
Performed as RX
Ashley Parthemer 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 45s
Workout Scaled
Ashley Parthemer 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
 02m 49s
Performed as RX
Ashley Parthemer 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 34s
Performed as RX
Ashley Parthemer 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		 12" lbs
20 lbs
Performed as RX
Ashley Parthemer 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 02m 45s
Performed as RX
Ashley Parthemer 10/06/2015 Keshequa High School None 1 Mile for time 9m 16s
Performed as RX
Ashley Parthemer 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		 149 reps
Performed as RX
Ashley Parthemer 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)

 04m 14s
Performed as RX
Ashley Parthemer 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 25 reps
Performed as RX
Ashley Parthemer 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 20 reps
Performed as RX
Ashley Parthemer 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 21s
Performed as RX
Ashley Parthemer 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 34s
Performed as RX
Ashley Parthemer 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 2m 12s
Performed as RX
Ashley Parthemer 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 1m 06s
Performed as RX
Ashley Parthemer 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		 346 reps
Performed as RX
Ashley Parthemer 01/22/2016 Keshequa High School Rollin Rollin Rollin 2 Mins AMRAP
Forward Rolls		 62 reps
Performed as RX
Ashley Parthemer 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 07s
Performed as RX
Ashley Parthemer 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

 40 reps
Performed as RX
Ashley Parthemer 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 18s
Performed as RX
Ashley Parthemer 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 03s
Performed as RX
Ashley Parthemer 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
Ashley Parthemer 04/20/2016 Keshequa High School Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb		 6 rounds 10 reps
Performed as RX
Ashley Parthemer 04/26/2016 Keshequa High School No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 67 reps
Performed as RX
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