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Athlete	Date	Location	Workout Name	Description	Results
melana sweredoski	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	25 lbs 25 lbs 25 lbs Performed as RX
melana sweredoski	10/06/2015	Keshequa High School	None	1 Mile for time	8m 58s Performed as RX
melana sweredoski	11/09/2015	Keshequa High School	Deadlift, Hang Clean, Push Press	Perform 2 sets x 8 reps Deadlift Hang Clean Push Press	25 lbs 25 lbs 25 lbs 25 lbs 25 lbs 25 lbs Performed as RX
melana sweredoski	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
melana sweredoski	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 08s Performed as RX
melana sweredoski	11/18/2015	Keshequa High School	Volleyball Agility	Timed agility course on the volleyball court Start in the back right corner, sprint to front corner, slide to front left corner, backpeddle to back left corner, slide to back right corner, sprint to front left corner, slide to front right corner, backpeddle to back left corner, slide to back right corner.	0m 32s Performed as RX
melana sweredoski	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 24s Performed as RX
melana sweredoski	12/01/2015	Keshequa High School	1 for 1	2 Minutes AMRAP 1 Bench Squat 1 Push Up	35 reps Performed as RX
melana sweredoski	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	2m 19s Performed as RX
melana sweredoski	12/09/2015	Keshequa High School	Jump and Tumble	1 cartwheel 1 toe touch 1 forward roll 1 tuck jump	46 reps Performed as RX
melana sweredoski	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	76 reps Performed as RX
melana sweredoski	12/15/2015	Keshequa High School	Push and Hurdle	2 Rounds Plate push to Half-Court 3 Log Hurdle 10 Chest to Floor Push-Ups 3 Log Hurdle Plate Push to Endline	1m 24s Performed as RX
melana sweredoski	12/17/2015	Keshequa High School	Wall Sit/Shoulder Tap	3 Minutes Switching between Wall Sit and Shouder Taps	140 reps Performed as RX
melana sweredoski	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 29s Performed as RX
melana sweredoski	01/05/2016	Keshequa High School	6-4-2 Ballin	With basketball: Widths dribbling Burpees w/ball Squats w/ball	3m 13s Performed as RX
melana sweredoski	01/07/2016	Keshequa High School	Wilt Chamberlain	In any order: 20 Left Arm on ball push ups 20 Right Arm on the ball push ups 20 Line Jumps w/basketball 20 Wall Jumps w/basketball 20 Butt to basketball squats	1m 43s Performed as RX
melana sweredoski	01/11/2016	Keshequa High School	100 Jumps	100 Jumps with Jump Rope for time	1m 25s Performed as RX
melana sweredoski	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 38s Performed as RX
melana sweredoski	01/15/2016	Keshequa High School	Tabata 1	4 Minute Total Body Tabata 20 Seconds On - 10 Seconds Rest 2 Rounds with 30 Second Intermission Mountain Climbers Air Squat Air Bike High Knees Russian Twists Burpees Push Ups http://viewpure.com/mgbFLPPCaWM?ref=search	264 reps Performed as RX
melana sweredoski	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	110 reps Performed as RX
melana sweredoski	01/22/2016	Keshequa High School	Rollin Rollin Rollin	2 Mins AMRAP Forward Rolls	50 reps Performed as RX
melana sweredoski	01/26/2016	Keshequa High School	Body Weight Tabata	2 Rounds - 20 seconds on - 10 seconds rest Push Ups Air Squats Dips Leg Raises	130 reps Performed as RX
melana sweredoski	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 38s Performed as RX
melana sweredoski	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	140 reps Performed as RX
melana sweredoski	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	2m 20s Performed as RX

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