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Athlete	Date	Location	Workout Name	Description	Results
Harlee Shoup	09/10/2015	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	2 rounds 16 reps Performed as RX
Harlee Shoup	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	5m 38s Workout Scaled
Harlee Shoup	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	3m 15s Workout Scaled
Harlee Shoup	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	2m 00s Workout Scaled
Harlee Shoup	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 4 lbs Performed as RX
Harlee Shoup	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	7.5 lbs 7.5 lbs 7.5 lbs Performed as RX
Harlee Shoup	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	3m 00s Performed as RX
Harlee Shoup	10/06/2015	Keshequa High School	None	1 Mile for time	17m 48s Performed as RX
Harlee Shoup	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	80 reps Performed as RX
Harlee Shoup	10/06/2015	Keshequa High School	None	1 Mile for time	17m 48s Performed as RX
Harlee Shoup	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	3m 00s Performed as RX
Harlee Shoup	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	10 lbs Performed as RX
Harlee Shoup	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)	5m 20s Performed as RX
Harlee Shoup	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"	9m 30s Performed as RX
Harlee Shoup	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	330 reps Performed as RX
Harlee Shoup	01/20/2016	Keshequa High School	Whole Lotta Tabata	Work through 8 Stations, 20 seconds on, 10 seconds rest Wall Ball Box Jumps Push Ups Dips Kettle Bell Swings Switch Lunges Thrusters Jump Rope Post Total Reps	110 reps Performed as RX
Harlee Shoup	01/25/2016	Keshequa High School	Rollin Rollin Rollin	2 Mins AMRAP Forward Rolls	20 reps Performed as RX
Harlee Shoup	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	110 reps Performed as RX
Harlee Shoup	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 00s Performed as RX
Harlee Shoup	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	110 reps Performed as RX
Harlee Shoup	02/22/2016	Keshequa High School	None	3 RFT Run the 0.75 mile loop 20 walking lunges (alternating legs) 15 sit-ups 10 push-ups 5 hills Advanced: 4RFT	4m 00s Performed as RX
Harlee Shoup	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	5m 00s Performed as RX
Harlee Shoup	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	4m 00s Performed as RX
Harlee Shoup	02/25/2016	Keshequa High School	Wall Walker	2 Rounds for Time 5 Walk Walk Ups 10 Single Leg Squats (5 Each Leg)	4m 00s Performed as RX
Harlee Shoup	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	200 reps Performed as RX

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