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Athlete	Date	Location	Workout Name	Description	Results
steven osborn	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 27s Performed as RX
steven osborn	09/10/2015	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	4 rounds 80 reps Performed as RX
steven osborn	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 35s Performed as RX
steven osborn	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 inches lbs ball 15.4 lbs Performed as RX
steven osborn	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	1 65 2 65 lbs 3 65 lbs lbs Performed as RX
steven osborn	10/06/2015	Keshequa High School	None	1 Mile for time	8m 00s Performed as RX
steven osborn	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	102 reps Performed as RX
steven osborn	10/14/2015	Keshequa High School	None	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
steven osborn	10/22/2015	Keshequa High School	Max Standing Long Jump	Perform 2 standing long jumps for distance. Record your furthest jump.	81 in Performed as RX
steven osborn	11/05/2015	Keshequa High School	Cardio AMRAP	AMRAP 3 Minutes Gym Width Sprint 10 Burpees Gym Width Back-Peddle 5 Tuck Jumps	85 reps Performed as RX
steven osborn	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 31s Performed as RX
steven osborn	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	156 reps Performed as RX
steven osborn	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"	13m 24s Performed as RX
steven osborn	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	124 reps Performed as RX
steven osborn	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	32 reps Performed as RX
steven osborn	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	128 reps Performed as RX
steven osborn	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 10s Performed as RX
steven osborn	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	180 reps Performed as RX
steven osborn	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	199 reps Performed as RX
steven osborn	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	2m 19s Performed as RX
steven osborn	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	16 reps Performed as RX
steven osborn	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	3m 06s Performed as RX
steven osborn	04/20/2016	Keshequa High School	Stepping Up, Stepping Out	2 Minutes 10 Step Ups 10 Push Ups - hands on curb	4 rounds 4 reps Performed as RX
steven osborn	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	92 reps Performed as RX
steven osborn	05/16/2016	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	4 rounds 5 reps Performed as RX

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