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

1 Bench Squat
1 Push Up

44 reps
Performed as RX
justice james 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

110 reps
Performed as RX
justice james 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 22s
Performed as RX
justice james 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

3m 35s
Performed as RX
justice james 04/28/2016 None 3 Move Fran 21-15-9
Burpees
Lunges
Dips
3m 23s
Performed as RX
justice james 05/02/2016 None 3 Move Fran 21-15-9
Burpees
Lunges
Dips
2m 12s
Performed as RX
justice james 09/23/2016 None 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
1m 35s
Performed as RX
justice james 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks
2m 13s
Performed as RX
justice james 10/18/2016 None 4 Speed 4 rounds for time

10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back
1m 28s
Performed as RX
justice james 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
4m 20s
Performed as RX
justice james 05/04/2016 None 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs
2m 00s
Performed as RX
justice james 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
justice james 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
2m 45s
Performed as RX
justice james 01/26/2016 Keshequa High School Body Weight Tabata 2 Rounds - 20 seconds on - 10 seconds rest

Push Ups
Air Squats
Dips
Leg Raises
95 reps
Performed as RX
justice james 11/05/2015 Keshequa High School Cardio AMRAP AMRAP 3 Minutes

Gym Width Sprint
10 Burpees
Gym Width Back-Peddle
5 Tuck Jumps
78 reps
Performed as RX
justice james 11/09/2015 Keshequa High School Deadlift, Hang Clean, Push Press Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
60/60/45 lbs
Performed as RX
justice james 04/08/2016 None Double Under Wonder 10 Double Under Jump Ropes for time 1m 47s
Performed as RX
justice james 04/12/2016 None Double Under Wonder 10 Double Under Jump Ropes for time 2m 30s
Performed as RX
justice james 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 05s
Performed as RX
justice james 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 23s
Performed as RX
justice james 04/14/2016 None Final 3rd 2 rounds for time

5 Kick Ups
5 Full ROM Squat Jumps
Skip To Half
Sprint Back
56m 00s
Performed as RX
justice james 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"

5m 25s
Performed as RX
justice james 10/20/2016 None Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke
2m 20s
Performed as RX
justice james 09/29/2016 None 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 49s
Performed as RX
justice james 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 39s
Performed as RX