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Athlete
Date
Location
Workout Name
Description
Results
Austin Galton
12/09/2015
Keshequa High School
Jump and Tumble
1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
75 reps
Performed as RX
Austin Galton
10/06/2015
Keshequa High School
None
1 Mile for time
6m 30s
Performed as RX
Austin Galton
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
115 reps
Performed as RX
Austin Galton
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
Austin Galton
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
Austin Galton
04/08/2016
Keshequa High School
Double Under Wonder
10 Double Under Jump Ropes for time
0m 10s
Performed as RX
Austin Galton
02/12/2016
Keshequa High School
175
100 jump ropes
50 push ups
25 dips
1m 20s
Performed as RX
Austin Galton
01/11/2016
Keshequa High School
100 Jumps
100 Jumps with Jump Rope for time
0m 35s
Performed as RX
Austin Galton
11/16/2015
Keshequa High School
12-8-4 Rep for Time
12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk
1m 30s
Performed as RX
Austin Galton
03/16/2016
Keshequa High School
Tabata
2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
250 reps
Performed as RX
Austin Galton
12/01/2015
Keshequa High School
1 for 1
2 Minutes AMRAP
1 Bench Squat
1 Push Up
60 reps
Performed as RX
Austin Galton
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 01s
Performed as RX
Austin Galton
10/14/2015
Keshequa High School
Lunge, Roll, Crawl, Tripod
2 Rounds
Walking Lunge to half
Somersault
Bear Crawl to end
10 push ups
Jog to half
Tripod
Walking Lunge to start
240 lbs
Performed as RX
Austin Galton
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
1m 45s
Performed as RX
Austin Galton
12/03/2015
Keshequa High School
Fa la la la la - It's Workout Time
2 Rounds for Time
10 Feet on Bench Push Ups
Bear Crawl to Net
Seal Crawl to Bench
20 Alternating Single Leg Bench Lunge
1m 20s
Performed as RX
Austin Galton
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)
2m 32s
Performed as RX
Austin Galton
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
0m 43s
Performed as RX
Austin Galton
02/25/2016
Keshequa High School
Wall Walker
2 Rounds for Time
5 Walk Walk Ups
10 Single Leg Squats (5 Each Leg)
01m 20s
Performed as RX
Austin Galton
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
1m 25s
Performed as RX
Austin Galton
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
2m 57s
Performed as RX
Austin Galton
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
01m 27s
Performed as RX
Austin Galton
09/30/2015
Keshequa High School
The Three B's
21-15-7
Bench Squat
Burpee
Bench Dips
3m 08s
Performed as RX
Austin Galton
09/30/2015
Keshequa High School
The Three B's
21-15-7
Bench Squat
Burpee
Bench Dips
2m 35s
Performed as RX
Austin Galton
11/03/2015
Keshequa High School
Stationary Fran
21-15-9
Push-Ups
Split Lunges
Dips
Jump Rope
2m 45s
Performed as RX
Austin Galton
12/07/2015
Keshequa High School
4 Move Fran
21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks
1m 30s
Performed as RX
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