Thursday, February 08, 2018

Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W2 - Wall Walk
Description:
2 Rounds for Time

10 Tuck Jumps
Lunge to half-court
Skip to endline
1 wall walk
Run to opposite baseline
Performed by 90 athletes
Podium
Male RX:
0:59
Female RX:
1:10
Male Scaled:
Female Scaled:
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Tuesday, February 06, 2018

Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W1 - AMRAP
Description:
AMRAP

3 Mins

10 Jump Ropes
10 Push Ups
10 Bench Squats
1 Net and Back
Cooldown:
Volleyball
Performed by 107 athletes
Podium
Male RX:
6+28reps
Female RX:
6+0reps
Male Scaled:
Female Scaled:
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Monday, January 22, 2018

Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q2-W13 - SPRINT TEST BENCHMARK #2
Description:
1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

Log online to the nearest tenth of a mile
Cooldown:
K9
Performed by 184 athletes
Podium
Male RX:
2-way Tie
18.00 mi
Female RX:
62.00 mi
Male Scaled:
431 ft
Female Scaled:
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Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q2-W14 PAINT AGILITY BENCHMARK #2
Description:
Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.
Comments:
K9
Performed by 183 athletes
Podium
Male RX:
42.00 mi
Female RX:
39.00 mi
Male Scaled:
Female Scaled:
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Thursday, January 18, 2018

Class:
All
Warmup:
Stretch/Review Activity
Workout Name:
Q2-W12 - Long Jump Benchmark #2
Description:
Perform at least three attempts at the standing long jump. Record in total inches. Log your furthest jump online and with me.
Cooldown:
Soccer/Basketball
Performed by 174 athletes
Podium
Male RX:
101.00 mi
Female RX:
2-way Tie
79.00 mi
Male Scaled:
Female Scaled:
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Tuesday, January 16, 2018

Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q2-W11 - SQUAT BENCHMARK #2
Description:
Warm Up Set
30% of 1 REP MAX for 8 Reps

Working Sets
1 Rep at each weight working up to your max
Cooldown:
K9
Performed by 165 athletes
Podium
Male:
330 lbs
Female:
5-way Tie
255 lbs
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Thursday, January 11, 2018

Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q2-W9 - JUMP ROPE BENCHMARK #2
Description:
2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.
Cooldown:
Pin Game
Performed by 163 athletes
Podium
Male RX:
284 reps
Female RX:
241 reps
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q2-W10 - CORE BENCHMARK #2
Description:
Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.
Cooldown:
Pin Game
Performed by 164 athletes
Podium
Male RX:
0:12
Female RX:
0:30
Male Scaled:
Female Scaled:
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Tuesday, January 09, 2018

Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q2-W8 - Deadlift Benchmark #2
Description:
Determine your 1st Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

Log new 1-Rep Max online and with Mr. V
Cooldown:
Pin Game
Performed by 164 athletes
Podium
Male:
415 lbs
Female:
405 lbs
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Thursday, January 04, 2018

Class:
All
Warmup:
Stretch/Review Activity
Workout Name:
Q2-W7 - Max Standing Vertical Jump Benchmark #2
Description:
Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.

Measure in inches.
Cooldown:
Student's Choice: K9 or Pin Game
Performed by 168 athletes
Podium
Male RX:
29.00 mi
Female RX:
2-way Tie
18.00 mi
Male Scaled:
Female Scaled:
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