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Athlete Date Sort Location Workout Name Description Results
Laurel Seiwell 02/25/2016 Keshequa High School Wall Walker 2 Rounds for Time

5 Walk Walk Ups
10 Single Leg Squats (5 Each Leg)
2m 03s
Performed as RX
Laurel Seiwell 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
2m 05s
Performed as RX
Laurel Seiwell 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

2m 35s
Performed as RX
Laurel Seiwell 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
107 reps
Performed as RX
Laurel Seiwell 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 41s
Performed as RX
Laurel Seiwell 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
2m 04s
Performed as RX
Laurel Seiwell 01/26/2016 Keshequa High School Body Weight Tabata 2 Rounds - 20 seconds on - 10 seconds rest

Push Ups
Air Squats
Dips
Leg Raises
138 reps
Performed as RX
Laurel Seiwell 01/22/2016 Keshequa High School Rollin Rollin Rollin 2 Mins AMRAP
Forward Rolls
15 reps
Performed as RX
Laurel Seiwell 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

103 reps
Performed as RX
Laurel Seiwell 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
432 reps
Performed as RX
Laurel Seiwell 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
Workout Scaled
Laurel Seiwell 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 1m 30s
Performed as RX
Laurel Seiwell 01/07/2016 Keshequa High School Wilt Chamberlain 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 44s
Performed as RX
Laurel Seiwell 01/07/2016 Keshequa High School Wilt Chamberlain 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
2m 14s
Performed as RX
Laurel Seiwell 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
2m 47s
Performed as RX
Laurel Seiwell 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 24s
Performed as RX
Laurel Seiwell 12/17/2015 Keshequa High School Wall Sit/Shoulder Tap 3 Minutes

Switching between Wall Sit and Shouder Taps
150 reps
Performed as RX
Laurel Seiwell 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
2m 30s
Performed as RX
Laurel Seiwell 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

67 reps
Performed as RX
Laurel Seiwell 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
28 reps
Performed as RX
Laurel Seiwell 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

32 reps
Performed as RX
Laurel Seiwell 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 42s
Performed as RX
Laurel Seiwell 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 38s
Performed as RX
Laurel Seiwell 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 47s
Performed as RX
Laurel Seiwell 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 44s
Performed as RX