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Athlete Date Sort Location Workout Name Description Results
Joseph Thompson 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 2m 59s
Performed as RX
Joseph Thompson 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
2m 40s
Performed as RX
Joseph Thompson 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
3m 15s
Performed as RX
Joseph Thompson 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 55s
Performed as RX
Joseph Thompson 12/17/2015 Keshequa High School Wall Sit/Shoulder Tap 3 Minutes

Switching between Wall Sit and Shouder Taps
75 reps
Performed as RX
Joseph Thompson 12/17/2015 Keshequa High School Wall Sit/Shoulder Tap 3 Minutes

Switching between Wall Sit and Shouder Taps
75 reps
Performed as RX
Joseph Thompson 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
3m 30s
Performed as RX
Joseph Thompson 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

58 reps
Performed as RX
Joseph Thompson 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
12 reps
Performed as RX
Joseph Thompson 12/07/2015 Keshequa High School 4 Move Fran 21-15-9
Push-Ups
Bench Squats
Dips
Jumping Jacks
3m 10s
Performed as RX
Joseph Thompson 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 20s
Performed as RX
Joseph Thompson 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

24 reps
Performed as RX
Joseph Thompson 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
Joseph Thompson 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 27s
Performed as RX
Joseph Thompson 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 30s
Performed as RX
Joseph Thompson 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 46s
Performed as RX
Joseph Thompson 11/09/2015 Keshequa High School Deadlift, Hang Clean, Push Press Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
15,25,35,45,55,65 lbs
Performed as RX
Joseph Thompson 11/03/2015 Keshequa High School Stationary Fran 21-15-9

Push-Ups
Split Lunges
Dips
Jump Rope
5m 19s
Performed as RX
Joseph Thompson 10/22/2015 Keshequa High School Max Standing Long Jump Perform 2 standing long jumps for distance. Record your furthest jump.
78 in
Performed as RX
Joseph Thompson 10/20/2015 Keshequa High School Walk to Plank 2 Rounds for Time

Walking Lunge w/10lbs overhead
Side Plank Raises with 10lbs (Right)
2 foot hop for distance to endline
5 Tuck Jumps
Bound to Mat
Side Plank Raises with 10lbs (Left)
Side Lunge to Wall w/ 10lbs overhead
4m 15s
Performed as RX
Joseph Thompson 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
lbs
Performed as RX
Joseph Thompson 10/08/2015 Keshequa High School None Every Minute On The Minute
Perform as many reps possible of each exercise for one minute.each. Keep a running total of all reps.

Start Clock:
0 - 1 Min: Push Ups
1 - 2 Min: Bench Squats
2 - 3 Min: Bench Dips
3 - 4 Min: Burpees
Stop Clock
72 reps
Performed as RX
Joseph Thompson 10/06/2015 Keshequa High School None 1 Mile for time 23m 30s
Performed as RX
Joseph Thompson 10/06/2015 Keshequa High School None 1 Mile for time 11m 37s
Performed as RX
Joseph Thompson 09/30/2015 Keshequa High School The Three B's 21-15-7

Bench Squat
Burpee
Bench Dips
3m 56s
Performed as RX