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Ashley Wray 10/25/2018 Keshequa High School Q1-W11 - Wall Walkers 2 Rounds for Time

5 Wall Walks
Skip to Half
Bound to End
5 Push Ups
Sprint to Start		 1m 32s
Performed as RX
Ashley Wray 10/23/2018 Keshequa High School Q1-W10 - 31 to 3 Rounds and Reps 3 Minutes
10 bench squats
10 push ups
10 tuck jumps
1 sprint over and back (touch bleachers)
 4 rounds 2 reps
Performed as RX
Ashley Wray 10/15/2018 Keshequa High School Q1-W9 - Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course		 21m 50s
Performed as RX
Ashley Wray 09/21/2018 Keshequa High School Q1-W4 - JUMP ROPE BENCHMARK #1 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.		 147 reps
Performed as RX
Ashley Wray 09/17/2018 Keshequa High School Q1-W3 - DEADLIFT BENCHMARK #1 Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.

With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.

Lower the bar by bending at the hips and guiding it to the floor.

https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift

WORKOUT

Determining 1-Rep Max Deadlift

Warm-up with a light weight to reduce injury. When ready, follow the directions below:

If comfortable, use a spotter and attempt a max weight.		 165 lbs
Performed as RX
Ashley Wray 09/13/2018 Keshequa High School Q1-W2 - BENCHPRESS BENCHMARK #1 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.		 75 lbs
Performed as RX
Ashley Wray 02/08/2018 Keshequa High School Q3-W2 - Wall Walk 2 Rounds for Time

10 Tuck Jumps
Lunge to half-court
Skip to endline
1 wall walk
Run to opposite baseline
 1m 36s
Performed as RX
Ashley Wray 02/08/2018 Keshequa High School Q3-W2 - Wall Walk 2 Rounds for Time

10 Tuck Jumps
Lunge to half-court
Skip to endline
1 wall walk
Run to opposite baseline
 1m 36s
Performed as RX
Ashley Wray 02/06/2018 Keshequa High School Q3-W1 - AMRAP AMRAP

3 Mins

10 Jump Ropes
10 Push Ups
10 Bench Squats
1 Net and Back
 4 rounds 0 reps
Performed as RX
Ashley Wray 12/05/2017 Keshequa High School Q2-W5 - LEG DAY Squat - percentages based of your established 1 rep max

Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%

Dumbell Lunge
3x6 on each leg		 110 lbs
Performed as RX
Ashley Wray 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		59 reps
Performed as RX
Ashley Wray 11/29/2017 Keshequa High School Q2-W3 3 Rounds for Time

10 Air Squats

10 Push Ups

10 Switch Lunges		 2m 09s
Performed as RX
Ashley Wray 11/27/2017 Keshequa High School Q2-W2 2 Rounds for Time

10 Push Ups
Lunge to Half
Skip To End
10 Tuck Jumps
Sprint back to start		 2m 09s
Performed as RX
Ashley Wray 11/14/2017 Keshequa High School Q2-W1 21-15-9

Bench Squats
Push Ups
Jump Ropes		 4m 46s
Performed as RX
Ashley Wray 02/08/2017 Keshequa High School Q3-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 15 reps
Performed as RX
Ashley Wray 02/06/2017 Keshequa High School Q3-W2 - 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.		 14 in
Performed as RX
Ashley Wray 01/18/2017 Keshequa High School Q2-W14 2 Rounds For Time

10 Single Jump Jump Ropes
Farmer Walk Across the Gym (Weight in One Hand)
10 Mason Twists w/weight - Weight Touches the Floor
Farmer Walk Back Across The Gym (Opposite Hand)
10 Single Arm Side Plank Raise 		2m 10s
Performed as RX
Ashley Wray 01/18/2017 Keshequa High School Q2-W14 2 Rounds For Time

10 Single Jump Jump Ropes
Farmer Walk Across the Gym (Weight in One Hand)
10 Mason Twists w/weight - Weight Touches the Floor
Farmer Walk Back Across The Gym (Opposite Hand)
10 Single Arm Side Plank Raise 		2m 10s
Performed as RX
Ashley Wray 01/05/2017 Keshequa High School Q2-W12 End to End 2 Rounds for Time
Endline to Endline

10 Shoulder Taps
Lunge to Half
Hop On One Foot from half to Endline
20 Calf Raises facing wall
Hop on One Foot to Halfcourt
Mogul Jumps to Endline (Two foot diagonal jumps)
 2m 15s
Performed as RX
Ashley Wray 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 4 reps
Performed as RX
Ashley Wray 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		 7 rounds 0 reps
Performed as RX
Ashley Wray 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 00s
Performed as RX
Ashley Wray 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		 2m 00s
Performed as RX
Ashley Wray 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 15s
Performed as RX
Ashley Wray 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.

 6 reps
Performed as RX
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