Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Cassidy Alloco 09/20/2016 None Lower Body Power 3 Rounds for Time

10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start		 4m 00s
Performed as RX
Cassidy Alloco 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.		 6 ft
Performed as RX
Cassidy Alloco 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. 		21 ft
Performed as RX
Cassidy Alloco 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
 5.00 mi
Performed as RX
Cassidy Alloco 09/07/2016 Keshequa High School Push Up Benchmark #1 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.
 21 reps
Performed as RX
Cassidy Alloco 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
Cassidy Alloco 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
Cassidy Alloco 04/12/2016 Keshequa High School Diminishin My Glycogen 3 Rounds

10 burpees
Lunge to half
Bound to endline
10 chest to floor push ups
Sprint back to start		 2m 50s
Performed as RX
Cassidy Alloco 04/12/2016 Keshequa High School Diminishin My Glycogen 3 Rounds

10 burpees
Lunge to half
Bound to endline
10 chest to floor push ups
Sprint back to start		 2m 50s
Performed as RX
Cassidy Alloco 04/08/2016 Keshequa High School Double Under Wonder 10 Double Under Jump Ropes for time 5m 00s
Performed as RX
Cassidy Alloco 03/31/2016 Keshequa High School 2 Minutes Glycolytic Push Up Test Chest to Floor Push Up - As many reps as possible with good form in 2 mins

 40 reps
Performed as RX
Cassidy Alloco 03/31/2016 Keshequa High School 2 Minutes Glycolytic Push Up Test Chest to Floor Push Up - As many reps as possible with good form in 2 mins

 10 reps
Performed as RX
Cassidy Alloco 03/18/2016 Keshequa High School Easter Beaster 2 Rounds For Time

Kettle Bell Single Arm Switch w/10lbs (10 reps)
Single Leg Bench Squat (10 reps - 5 each leg)
10 Walking Lunges Out w/10lbs
Two Foot Hops Back w/10lbs		 4m 00s
Performed as RX
Cassidy Alloco 03/16/2016 Keshequa High School Tabata 2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
 50 reps
Performed as RX
Cassidy Alloco 02/29/2016 Keshequa High School Blender 20 One Foot Jump Ropes
Run Forward To Endline
20 Opposite Knee to Elbow In Push Up Position
Run Backward to Endline
20 One Foot Jump Rope
Lunge To Half
Lunge Backward to Endline
Seal Crawl To Foul Line
Army Crawl To Endline		 02m 00s
Performed as RX
Cassidy Alloco 01/26/2016 Keshequa High School Body Weight Tabata 2 Rounds - 20 seconds on - 10 seconds rest

Push Ups
Air Squats
Dips
Leg Raises		 100 reps
Performed as RX
Cassidy Alloco 01/22/2016 Keshequa High School Rollin Rollin Rollin 2 Mins AMRAP
Forward Rolls		 29 reps
Performed as RX
Cassidy Alloco 01/15/2016 Keshequa High School Tabata 1 4 Minute Total Body Tabata

20 Seconds On - 10 Seconds Rest
2 Rounds with 30 Second Intermission

Mountain Climbers
Air Squat
Air Bike
High Knees
Russian Twists
Burpees
Push Ups


http://viewpure.com/mgbFLPPCaWM?ref=search		 400 reps
Performed as RX
Cassidy Alloco 01/13/2016 Keshequa High School Five for Time Time Each Session for a final Total Time

Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"

Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"

 6m 14s
Performed as RX
Cassidy Alloco 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 01m 00s
Performed as RX
Cassidy Alloco 01/07/2016 Keshequa High School Wilt Chamberlain In any order:

20 Left Arm on ball push ups
20 Right Arm on the ball push ups
20 Line Jumps w/basketball
20 Wall Jumps w/basketball
20 Butt to basketball squats		 5m 00s
Performed as RX
Cassidy Alloco 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 2m 15s
Performed as RX
Cassidy Alloco 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 2m 00s
Performed as RX
Cassidy Alloco 12/21/2015 Keshequa High School Down with 20lbs 2 Rounds for Time

10 Bench Squat w/20lbs
1 Gym Width - Overhead Lunge w/20lbs
1 Gym Width - Farmer Walk w/20lbs
10 Jump Ropes		 1m 37s
Performed as RX
Cassidy Alloco 12/21/2015 Keshequa High School Down with 20lbs 2 Rounds for Time

10 Bench Squat w/20lbs
1 Gym Width - Overhead Lunge w/20lbs
1 Gym Width - Farmer Walk w/20lbs
10 Jump Ropes		 03m 00s
Performed as RX
Previous 12345Next