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Athlete	Date	Location	Workout Name	Description	Results
Alexiss Casper	12/20/2016	Keshequa High School	Q2-W10	AMRAP in 2 Min 10 Bench Squats w/10lb Weight Run w/weight to net and back	4 rounds 5 reps Performed as RX
Alexiss Casper	12/16/2016	Keshequa High School	Q2-W9	3 Round Jump Around 10 Single Jumps Run to the opposite baseline 5 Clapping Push Ups Skip Back	2m 15s Performed as RX
Alexiss Casper	12/14/2016	Keshequa High School	Q2-W8	2 Rounds for Time 5 Wall Walk Ups Bound to Half Bear Crawl To End 5 Tuck Jumps Grapevine to half then switch to opposite lead leg to finish	1m 37s Performed as RX
Alexiss Casper	12/12/2016	Keshequa High School	Q2-W7 - 4 Move Total Body	3 Rounds for Time 10 Bench Squats 10 Feet on Bench Push Ups 10 Split Lunges 10 Dips	2m 26s Performed as RX
Alexiss Casper	12/08/2016	Keshequa High School	Q2-W6	1 Min AMRAP Agility Ladder Step In Step Outs Start with both feet out side a box on the agility ladder. Step in the box with one foot, then the other foot. Step out of the box with one foot, then the other foot. When both feet have made it back out of the box, that equals one rep.	60 reps Performed as RX
Alexiss Casper	12/06/2016	Keshequa High School	Q2-W5 Pop Lock and Hop It	2 Rounds for Time Power skip to opposite baseline 5 Burpees Single leg hop to halfcourt Opposite leg hop to starting baseline 5 Wall Leg Pop Ups	1m 30s Performed as RX
Alexiss Casper	11/28/2016	Keshequa High School	Q2-W3 Seated Basketball Throw Benchmark	Seated Throw Benchmark Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness. Measure to the nearest foot and log data.	20 ft Performed as RX
Alexiss Casper	11/17/2016	Keshequa High School	Q2-W2 - Sprint Test #2	1 Length of Gym Sprint Test 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 *Submit as distance rounded to the nearest tenth of a mile	5.50 mi Performed as RX
Alexiss Casper	11/15/2016	Keshequa High School	Q2W1 Push Up Benchmark	2 Min AMRAP Max Push Up Benchmark -chest to the floor at the bottom of pushup -full arm extension at the top of pushup	23 reps Performed as RX
Alexiss Casper	10/27/2016	Keshequa High School	Speed Ball Workout Call	2 rounds for time 10 Bench Jump Squats holding basketball over your head with both hands Dribble to opposite sideline 10 single jump jump ropes 10 top foot taps with basketball Skater run back to start	1m 14s Performed as RX
Alexiss Casper	10/25/2016	Keshequa High School	Two for You	2 Rounds for Time 10 Split Squats Bear Crawl to Half Skip to Endline 10 Shoulder Taps Bound to Start	1m 20s Performed as RX
Alexiss Casper	10/19/2016	Keshequa High School	Frogger	4 Rounds 4 Time 6 One Foot on the bench push-ups Karaoke 5 Frog Jumps Karaoke	2m 17s Performed as RX
Alexiss Casper	10/17/2016	Keshequa High School	4 Speed	4 rounds for time 10 flutter kicks Run to opposite End 10 Wall Jumps Run Back	1m 28s Performed as RX
Alexiss Casper	10/13/2016	Keshequa High School	Offsides	2 Rounds for Time 10 Single Leg Squat w/weight in one hand Bunny Hop to Half w/ weight overhead 5 Single Arm Plank Raise w/weight in one hand Straight Arm Toe Walk to Sideline 5 Single Arm Plank Raise w/weight in opp hand Run back with weight	1m 50s Performed as RX
Alexiss Casper	10/11/2016	Keshequa High School	None	AMRAP in 1:30 10 Fast Feet Belly to floor Sprint width of the gym 10 Fast Feet Belly to floor Back Peddle to start	4 reps Performed as RX
Alexiss Casper	10/06/2016	Keshequa High School	Jump and Gallop	3 Rounds for Time 10 Jumps Running Jump Rope to Endline 10 jump overs Gallop back to start	1m 47s Performed as RX
Alexiss Casper	10/04/2016	Keshequa High School	Power Up	3 Rounds for Time 10 Push Ups - feet on bench Bound across gym 10 Burpees Power Skip Back	2m 04s Performed as RX
Alexiss Casper	09/30/2016	Keshequa High School	Leggo	2 Rounds for Time w/10lb Plate 10 Bench Squats w/weight at chest Walking Lunge to Mid Court w/weight over head One legged hop to opposite side w/weight in one hand w/arm extended One legged hop back to mid court w/weight in other hand Weight in the front of chest skip to start	1m 50s Performed as RX
Alexiss Casper	09/28/2016	Keshequa High School	Hard Core	2 Rounds for Time 10 Mason Twists Bear Crawl to Half Seal Crawl to Foul Line Bunny Hops to End Plank Circle Walk Jog Backwards to Start	2m 10s Performed as RX
Alexiss Casper	09/26/2016	Keshequa High School	Tri's and Bi's	AMRAP 10 Push Ups 10 Dips	5 rounds 2 reps Performed as RX
Alexiss Casper	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	2m 20s Performed as RX
Alexiss Casper	09/20/2016	Keshequa High School	Lower Body Power	3 Rounds for Time 10 Single Jump Ropes Lunge to half Skip to End 5 Burpees Sprint to Start	2m 27s Performed as RX
Alexiss Casper	09/16/2016	Keshequa High School	Max Standing Vertical Jump Benchmark #1	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.	10 in Performed as RX
Alexiss Casper	09/14/2016	Keshequa High School	Seated Throw Benchmark	Seated Throw Benchmark Sitting on the baseline, student will throw a men's basketball as far as they can with two hands while partner measures and retrieves the ball. Testing core strength and explosiveness. Measure to the nearest foot and log data.	20 ft Performed as RX
Alexiss Casper	09/12/2016	Keshequa High School	Sprint Test #1	1 Length of Gym Sprint Test 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	5.20 mi Performed as RX

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