Tuesday, May 29, 2018
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q4-W10 1 Mile Run Benchmark #2
Description:
1 Mile Run for time
- 2 laps around the school campus course
- 2 laps around the school campus course
Cooldown:
Free Time
Performed by 174 athletes
Podium
Male RX:
5:32
Female RX:
6:02
Male Scaled:
Female Scaled:
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Thursday, May 24, 2018
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q4-W9 - PAINT AGILITY BENCHMARK #4
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.
Cooldown:
Ultimate
Performed by 183 athletes
Podium
Male RX:
25.40 mi
Female RX:
27.00 mi
Male Scaled:
Female Scaled:
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Tuesday, May 22, 2018
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q4-W8 - CORE BENCHMARK #4
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:
ULTIMATE FRISBEE
Performed by 182 athletes
Podium
Male RX:
0:32
Female RX:
0:28
Male Scaled:
Female Scaled:
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Monday, May 14, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q4-W7 - LONG JUMP BENCHMARK #4
Description:
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
Measure in total inches!
Performed by 173 athletes
Podium
Male RX:
108.00 mi
Female RX:
82.00 mi
Male Scaled:
Female Scaled:
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Thursday, May 10, 2018
Class:
All
Warmup:
Stretch/Review Exercise
Workout Name:
Q4-W6 - SPRINT TEST BENCHMARK #4
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:
K5
Performed by 174 athletes
Podium
Male RX:
437.00 mi
Female RX:
263.00 mi
Male Scaled:
Female Scaled:
7.10 mi
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Tuesday, May 08, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q4-W5 - JUMP ROPE BENCHMARK #4
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:
K5
Performed by 175 athletes
Podium
Male RX:
334 reps
Female RX:
2-way Tie
284 reps
Male Scaled:
Female Scaled:
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Friday, May 04, 2018
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q4-W5 - Max Standing Vertical Jump Benchmark #4
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.
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.
Cooldown:
Wiffleball
Performed by 162 athletes
Podium
Male RX:
160.00 mi
Female RX:
70.00 mi
Male Scaled:
Female Scaled:
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