Tuesday, May 28, 2019
Class:
All
Warmup:
Stretch
Workout Name:
W4-Q6 - 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:
Log your result
Performed by 171 athletes
Podium
Male RX:
300 reps
Female RX:
264 reps
Male Scaled:
Female Scaled:
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Enter Your Results
Class:
All
Warmup:
Stretch
Workout Name:
Q4-W7 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:
Log Workout
Performed by 161 athletes
Podium
Male RX:
33.00 mi
Female RX:
25.00 mi
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
STRETCH
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:
LOG WORKOUT
Performed by 153 athletes
Podium
Male RX:
0:08
Female RX:
0:21
Male Scaled:
Female Scaled:
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Class:
All
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.
Performed by 138 athletes
Podium
Male RX:
1612.00 km
Female RX:
32.00 mi
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Q4-W10 - 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 142 athletes
Podium
Male RX:
93.00 mi
Female RX:
2-way Tie
77.00 mi
Male Scaled:
Female Scaled:
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Class:
All
Workout Name:
Q4-W11 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**
Performed by 142 athletes
Podium
Male RX:
8.00 mi
Female RX:
501.00 km
Male Scaled:
Female Scaled:
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Wednesday, May 22, 2019
Class:
All
Warmup:
Stretch/Review Acitivity
Workout Name:
Q4-W5 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:
Stretch
Performed by 137 athletes
Podium
Male RX:
4:48
Female RX:
2-way Tie
0:01
Male Scaled:
Female Scaled:
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Monday, May 20, 2019
Class:
All
Warmup:
Check your max lifts from the first 3 quarters, then stretch and review the exercise.
Workout Name:
Q4-W4 - Benchpress Benchmark #4
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 @ comfortable weight
Work up in weight and do no more than 2 reps per weight.
When comfortable, use Mr. Valentino as your spotter to attempt your official 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 @ comfortable weight
Work up in weight and do no more than 2 reps per weight.
When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.
Cooldown:
Log your data!
Monday, May 06, 2019
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q4-W3 5 FOR 5 ROUND 2
Description:
5 Minutes
Perform as many rounds as possible, record full rounds and then repetitions (50 Reps per round)
10 Squat Jump
10 Push Ups
10 Leg Lifts
10 Body Tension Dips
10 Jumping Jacks
Perform as many rounds as possible, record full rounds and then repetitions (50 Reps per round)
10 Squat Jump
10 Push Ups
10 Leg Lifts
10 Body Tension Dips
10 Jumping Jacks
Cooldown:
Softball Day 1
Performed by 169 athletes
Podium
Male RX:
200+0reps
Female RX:
220+44reps
Male Scaled:
Female Scaled:
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