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Athlete
Date
Location
Workout Name
Description
Results
jake hahn
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
230 reps
Performed as RX
jake hahn
01/11/2016
Keshequa High School
100 Jumps
100 Jumps with Jump Rope for time
3m 47s
Performed as RX
jake hahn
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 00s
Performed as RX
jake hahn
01/05/2016
Keshequa High School
6-4-2 Ballin
With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
3m 00s
Performed as RX
jake hahn
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 37s
Performed as RX
jake hahn
12/17/2015
Keshequa High School
Wall Sit/Shoulder Tap
3 Minutes
Switching between Wall Sit and Shouder Taps
241 reps
Performed as RX
jake hahn
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 26s
Performed as RX
jake hahn
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
36 reps
Performed as RX
jake hahn
12/09/2015
Keshequa High School
Jump and Tumble
1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
17 reps
Performed as RX
jake hahn
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 53s
Performed as RX
jake hahn
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.
2m 57s
Performed as RX
jake hahn
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 37s
Performed as RX
jake hahn
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 11s
Performed as RX
jake hahn
11/09/2015
Keshequa High School
Deadlift, Hang Clean, Push Press
Perform 2 sets x 8 reps
Deadlift
Hang Clean
Push Press
20 lbs
Performed as RX
jake hahn
11/05/2015
Keshequa High School
Cardio AMRAP
AMRAP 3 Minutes
Gym Width Sprint
10 Burpees
Gym Width Back-Peddle
5 Tuck Jumps
48 reps
Performed as RX
jake hahn
11/03/2015
Keshequa High School
Stationary Fran
21-15-9
Push-Ups
Split Lunges
Dips
Jump Rope
2m 40s
Performed as RX
jake hahn
10/22/2015
Keshequa High School
Max Standing Long Jump
Perform 2 standing long jumps for distance. Record your furthest jump.
6 ft
Performed as RX
jake hahn
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
3m 00s
Performed as RX
jake hahn
10/16/2015
Keshequa High School
None
2 Rounds for Time
20 Jump Ropes
10lb Offset Weight Skip (1 Arm)
10 Power Push Ups over weight
10lb Offset Weight Skip (1 Arm)
20 Jump Ropes
10lb Front Weight Gallop (1 Arm)
10 Jack Push Ups
10lb Front Weight Gallop (1 Arm)
3m 30s
Performed as RX
jake hahn
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
20 lbs
Performed as RX
jake hahn
10/06/2015
Keshequa High School
None
1 Mile for time
9m 27s
Performed as RX
jake hahn
09/30/2015
Keshequa High School
The Three B's
21-15-7
Bench Squat
Burpee
Bench Dips
2m 57s
Performed as RX
jake hahn
09/21/2015
Keshequa High School
Larry Legend (#33)
1 Round for Time
10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
3m 39s
Performed as RX
jake hahn
09/21/2015
Keshequa High School
Larry Legend (#33)
1 Round for Time
10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
2m 56s
Performed as RX
jake hahn
09/21/2015
Keshequa High School
Larry Legend (#33)
1 Round for Time
10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
2m 27s
Performed as RX
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