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Athlete	Date	Location	Workout Name	Description	Results
Shannon Cortese	11/13/2015	Keshequa High School	10 - 1	3 Rounds for Time 10 Squats w/Weight Overhead 1 Length Sprint w/Weight Overhead 10 Swings w/Weight 1 Length Skip w/Weight Out in Front	2m 47s Performed as RX
Shannon Cortese	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	2m 18s Performed as RX
Shannon Cortese	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	2m 33s Performed as RX
Shannon Cortese	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	33 reps Performed as RX
Shannon Cortese	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	5m 38s Performed as RX
Shannon Cortese	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	3m 10s Performed as RX
Shannon Cortese	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	2m 37s Performed as RX
Shannon Cortese	01/06/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 29s Performed as RX
Shannon Cortese	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 17s Performed as RX
Shannon Cortese	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	126 reps Performed as RX
Shannon Cortese	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	171 reps Performed as RX
Shannon Cortese	11/09/2015	Keshequa High School	Deadlift, Hang Clean, Push Press	Perform 2 sets x 8 reps Deadlift Hang Clean Push Press	40 lbs Performed as RX
Shannon Cortese	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 44s Performed as RX
Shannon Cortese	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 24s Performed as RX
Shannon Cortese	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 24s Performed as RX
Shannon Cortese	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 09s Performed as RX
Shannon Cortese	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	2m 37s Performed as RX
Shannon Cortese	11/20/2015	Keshequa High School	Jump and Bump	3 Rounds for Time 10 Weight Bumps Jump Rope 1 Length 10 Jumps Power Skip 1 Length (Hold Jump Rope)	2m 47s Performed as RX
Shannon Cortese	12/09/2015	Keshequa High School	Jump and Tumble	1 cartwheel 1 toe touch 1 forward roll 1 tuck jump	2 reps Performed as RX
Shannon Cortese	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 45s Performed as RX
Shannon Cortese	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
Shannon Cortese	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	17 reps Performed as RX
Shannon Cortese	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	17 reps Performed as RX
Shannon Cortese	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	5m 18s Performed as RX
Shannon Cortese	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	5m 18s Performed as RX

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