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
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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Enter Your Results
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.
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
30% of 1 REP MAX for 8 Reps
Working Sets
1 Rep at each weight working up to your max
Cooldown:
K9
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.
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 165 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
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
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.
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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Tuesday, January 02, 2018
Class:
All
Warmup:
Determine your previous 1 rep max and attempt to improve upon it.
Workout Name:
Q2-W6 BENCHPRESS BENCHMARK #2
Description:
Determining 1-Rep Max Benchpress
Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.
Warm-Up
1 set X 10 reps @ 30%
Work up in weight and do no more than 4 reps per weight.
If comfortable, use a spotter and attempt a max weight.
Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.
Warm-Up
1 set X 10 reps @ 30%
Work up in weight and do no more than 4 reps per weight.
If comfortable, use a spotter and attempt a max weight.
Cooldown:
Log your workout on trackmypr and on the paper.
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