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Athlete Date Location Workout NameSort Description Results
joe colombo 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

 56 reps
Performed as RX
joe colombo 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

 80 reps
Performed as RX
joe colombo 11/12/2015 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 40s
Performed as RX
joe colombo 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 2m 50s
Performed as RX
joe colombo 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 13s
Performed as RX
joe colombo 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 3m 14s
Performed as RX
joe colombo 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 2m 50s
Performed as RX
joe colombo 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 1m 55s
Performed as RX
joe colombo 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks		 2m 40s
Performed as RX
joe colombo 10/17/2016 Keshequa High School 4 Speed 4 rounds for time

10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back		 1m 45s
Performed as RX
joe colombo 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 1m 40s
Performed as RX
joe colombo 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 2m 20s
Performed as RX
joe colombo 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 2m 12s
Performed as RX
joe colombo 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		 200 reps
Performed as RX
joe colombo 11/09/2015 Keshequa High School Deadlift, Hang Clean, Push Press Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
 135 lbs
95 lbs
45 lbs
55 lbs
55 lbs
55 lbs
Performed as RX
joe colombo 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 48s
Performed as RX
joe colombo 04/08/2016 Keshequa High School Double Under Wonder 10 Double Under Jump Ropes for time 2m 18s
Performed as RX
joe colombo 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		 2m 21s
Performed as RX
joe colombo 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 00s
Performed as RX
joe colombo 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
 1m 36s
Performed as RX
joe colombo 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 07s
Performed as RX
joe colombo 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"

 4m 50s
Performed as RX
joe colombo 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
joe colombo 10/19/2016 Keshequa High School Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke		 1m 54s
Performed as RX
joe colombo 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 00s
Performed as RX
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