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Athlete Date Location Workout NameSort Description Results
Mindy Hahn Mindy Hahn 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

 89 reps
Performed as RX
Mindy Hahn Mindy Hahn 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 1m 56s
Performed as RX
Mindy Hahn Mindy Hahn 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 3m 14s
Performed as RX
Mindy Hahn Mindy Hahn 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

 10 reps
Performed as RX
Mindy Hahn Mindy Hahn 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 3m 47s
Performed as RX
Mindy Hahn Mindy Hahn 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks		 3m 23s
Performed as RX
Mindy Hahn Mindy Hahn 10/17/2016 Keshequa High School 4 Speed 4 rounds for time

10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back		 2m 15s
Performed as RX
Mindy Hahn Mindy Hahn 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 2m 27s
Performed as RX
Mindy Hahn Mindy Hahn 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 3m 34s
Performed as RX
Mindy Hahn Mindy Hahn 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 4m 02s
Performed as RX
Mindy Hahn Mindy Hahn 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		 6 reps
Performed as RX
Mindy Hahn Mindy Hahn 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		 3m 42s
Performed as RX
Mindy Hahn Mindy Hahn 01/26/2016 Keshequa High School Body Weight Tabata 2 Rounds - 20 seconds on - 10 seconds rest

Push Ups
Air Squats
Dips
Leg Raises		 87 reps
Performed as RX
Mindy Hahn Mindy Hahn 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		 2m 41s
Performed as RX
Mindy Hahn Mindy Hahn 04/08/2016 Keshequa High School Double Under Wonder 10 Double Under Jump Ropes for time 4m 23s
Performed as RX
Mindy Hahn Mindy Hahn 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		 3m 06s
Performed as RX
Mindy Hahn Mindy Hahn 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		 3m 38s
Performed as RX
Mindy Hahn Mindy Hahn 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
 3m 13s
Performed as RX
Mindy Hahn Mindy Hahn 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
 2m 47s
Performed as RX
Mindy Hahn Mindy Hahn 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		 3m 49s
Performed as RX
Mindy Hahn Mindy Hahn 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"

 8m 23s
Performed as RX
Mindy Hahn Mindy Hahn 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
Mindy Hahn Mindy Hahn 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 13s
Performed as RX
Mindy Hahn Mindy Hahn 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
 3m 42s
Performed as RX
Mindy Hahn Mindy Hahn 09/28/2016 Keshequa High School Hard Core 2 Rounds for Time
10 Mason Twists
Bear Crawl to Half
Seal Crawl to Foul Line
Bunny Hops to End
Plank Circle Walk
Jog Backwards to Start
 3m 21s
Performed as RX
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