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Athlete	Date	Location	Workout Name	Description	Results
alan dwyer	12/01/2015	Keshequa High School	1 for 1	2 Minutes AMRAP 1 Bench Squat 1 Push Up	20 reps Performed as RX
alan dwyer	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	75 reps Performed as RX
alan dwyer	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	1m 30s Performed as RX
alan dwyer	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	3m 22s Performed as RX
alan dwyer	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	42 reps Performed as RX
alan dwyer	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	3m 35s Performed as RX
alan dwyer	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 00s Performed as RX
alan dwyer	12/07/2015	Keshequa High School	4 Move Fran	21-15-9 Push-Ups Bench Squats Dips Jumping Jacks	2m 27s Performed as RX
alan dwyer	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	2m 30s Performed as RX
alan dwyer	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 19s Performed as RX
alan dwyer	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	140 reps Performed as RX
alan dwyer	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 30s Performed as RX
alan dwyer	04/08/2016	Keshequa High School	Double Under Wonder	10 Double Under Jump Ropes for time	5m 30s Performed as RX
alan dwyer	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 01s Performed as RX
alan dwyer	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	2m 40s Performed as RX
alan dwyer	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 05s Performed as RX
alan dwyer	04/18/2016	Keshequa High School	Five Min Oxidative	5 Minute Jog	5m 00s Performed as RX
alan dwyer	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 50s Performed as RX
alan dwyer	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 17s Performed as RX
alan dwyer	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	1m 00s Performed as RX
alan dwyer	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	1m 53s Performed as RX
alan dwyer	09/30/2016	Keshequa High School	Leggo	2 Rounds for Time w/10lb Plate 10 Bench Squats w/weight at chest Walking Lunge to Mid Court w/weight over head One legged hop to opposite side w/weight in one hand w/arm extended One legged hop back to mid court w/weight in other hand Weight in the front of chest skip to start	1m 37s Performed as RX
alan dwyer	09/20/2016	Keshequa High School	Lower Body Power	3 Rounds for Time 10 Single Jump Ropes Lunge to half Skip to End 5 Burpees Sprint to Start	2m 10s Performed as RX
alan dwyer	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
alan dwyer	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

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