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Athlete Date Location Workout NameSort Description Results
Ashley Parthemer 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 1m 06s
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 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 03m 15s
Performed as RX
Ashley Parthemer 10/17/2016 Keshequa High School 4 Speed 4 rounds for time

10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back		 1m 30s
Performed as RX
Ashley Parthemer 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 1m 25s
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 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 1m 50s
Performed as RX
Ashley Parthemer 10/11/2016 Keshequa High School Are You Ready For Some Football AMRAP in 1:30

10 Fast Feet
Belly to floor
Sprint width of the gym
10 Fast Feet
Belly to floor
Back Peddle to start		 4 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 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 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 10/19/2016 Keshequa High School Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke		 2m 15s
Performed as RX
Ashley Parthemer 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 17s
Performed as RX
Ashley Parthemer 10/06/2016 Keshequa High School Jump and Gallop 3 Rounds for Time
10 Jumps
Running Jump Rope to Endline
10 jump overs
Gallop back to start		 1m 44s
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 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 09/18/2015 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 09/30/2016 Keshequa High School Leggo 2 Rounds for Time w/10lb Plate

10 Bench Squats w/weight at chest
Walking Lunge to Mid Court w/weight over head
One legged hop to opposite side w/weight in one hand w/arm extended
One legged hop back to mid court w/weight in other hand
Weight in the front of chest skip to start


 1m 20s
Performed as RX
Ashley Parthemer 09/20/2016 Keshequa High School Lower Body Power 3 Rounds for Time

10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start		 2m 24s
Performed as RX
Ashley Parthemer 09/16/2016 Keshequa High School Max Standing Vertical Jump Benchmark #1 Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.

Measure in inches.		 11.00 mi
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
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
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