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Dylan Lew 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		 4m 50s
Performed as RX
Dylan Lew 09/10/2015 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 6 rounds 10 reps
Performed as RX
Dylan Lew 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



3m 39s
Performed as RX
Dylan Lew 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
 2m 11s
Performed as RX
Dylan Lew 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 43s
Performed as RX
Dylan Lew 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
Dylan Lew 09/28/2015 Keshequa High School Shoulder Press Progression Shoulder Press
3 x 6
Push Press
3 x 6
Push Jerk
3 x 6		 50 lbs
Performed as RX
Dylan Lew 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
 2m 39s
Performed as RX
Dylan Lew 10/06/2015 Keshequa High School None 1 Mile for time 12m 19s
Performed as RX
Dylan Lew 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 		3m 00s
Performed as RX
Dylan Lew 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
 7 ft
Performed as RX
Dylan Lew 11/03/2015 Keshequa High School Stationary Fran 21-15-9

Push-Ups
Split Lunges
Dips
Jump Rope		 2m 35s
Performed as RX
Dylan Lew 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

 58 reps
Performed as RX
Dylan Lew 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

 58 reps
Performed as RX
Dylan Lew 01/13/2016 Keshequa High School Five for Time Time Each Session for a final Total Time

Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"

Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"

 2m 10s
Performed as RX
Dylan Lew 01/13/2016 Keshequa High School Five for Time Time Each Session for a final Total Time

Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"

Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"

 4m 07s
Performed as RX
Dylan Lew 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 2m 47s
Performed as RX
Dylan Lew 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		 3m 06s
Performed as RX
Dylan Lew 01/14/2016 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		 2m 45s
Performed as RX
Dylan Lew 01/14/2016 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		 2m 30s
Performed as RX
Dylan Lew 01/14/2016 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		 1m 07s
Performed as RX
Dylan Lew 01/14/2016 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		 2m 14s
Performed as RX
Dylan Lew 01/14/2016 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		 3m 06s
Performed as RX
Dylan Lew 01/26/2016 Keshequa High School Body Weight Tabata 2 Rounds - 20 seconds on - 10 seconds rest

Push Ups
Air Squats
Dips
Leg Raises		 77 reps
Performed as RX
Dylan Lew 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
 1m 22s
Performed as RX
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