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Athlete	Date	Location	Workout Name	Description	Results
Ethan Davis	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 Further Description Learner will be able to correctly perform the movements in the workout a.Bench Squat w/basketball i.Heels stay planted to ground shoulder width apart ii.Knees stay parallel iii.Full range of motion completely upright to butt touching the bench and back up iv.Arms stay above head holding basketball v.Look towards the ceiling for stability b.Basketball Dribble i.Maintain the basketball bouncing while moving to the opposite basketball sideline ii.Dribble with fingertips maintaining control at waist height iii.Attempt to keep eyes looking out not down at the ball c.Jump Rope i.Elevate your body over the rope as it rotates around your body ii.Maintain a rhythm to keep the jump rope rotation and the body elevation in sync iii.Focus on quick contact with the ground with the toes iv.Repeat until the student has jumped the rope ten repetitions d.Top Touches i.While maintaining an upright body position, balance on one foot while placing opposite foot on the top of the basketball ii.Swiftly switch foot placed on the ball with foot placed on the ground iii.Focus on weight in the toes and a hard kneed drive upward to get to the top of the ball iv.Continue this until contact with the top of the ball has been made ten times e.Skater Run i.While holding the basketball, student will plant on one foot and bound/leap to the other foot in a side to side motion. ii.Requires balance to be established on landing foot in order to push back to the non-planted foot iii.Drive off the planted foot to the unweighted foot, attempting to cover as much distance as possible.	1m 00s Performed as RX
Ethan Davis	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 50s Performed as RX
Ethan Davis	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 15s Performed as RX
Ethan Davis	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	4.30 mi Performed as RX
Ethan Davis	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.	54 reps Performed as RX
Ethan Davis	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	1m 45s Performed as RX
Ethan Davis	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	1m 46s Performed as RX
Ethan Davis	05/16/2016	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	8 rounds 10 reps Performed as RX
Ethan Davis	05/12/2016	Keshequa High School	PSST	3 Rounds for Time 10 chest to floor push ups Skip across the width of gym Sprint back 10 tuck jumps	4m 20s Performed as RX
Ethan Davis	05/12/2016	Keshequa High School	PSST	3 Rounds for Time 10 chest to floor push ups Skip across the width of gym Sprint back 10 tuck jumps	2m 19s Performed as RX
Ethan Davis	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	2m 14s Performed as RX
Ethan Davis	05/02/2016	Keshequa High School	Galloping Bear	3 Rounds 10 squats Bear Crawl to Side Line 10 Shoulder Taps w/feet on bench Gallop back to start	2m 15s Performed as RX
Ethan Davis	05/02/2016	Keshequa High School	Galloping Bear	3 Rounds 10 squats Bear Crawl to Side Line 10 Shoulder Taps w/feet on bench Gallop back to start	2m 14s Performed as RX
Ethan Davis	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	4m 21s Performed as RX
Ethan Davis	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	15 reps Performed as RX
Ethan Davis	10/07/2015	Keshequa High School	None	7 Min AMRAP 18 Wall-Balls @ 20# 12 Burpees	3 rounds 15 reps Performed as RX
Ethan Davis	10/06/2015	Keshequa High School	None	1 Mile for time	6m 20s Performed as RX
Ethan Davis	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	2m 35s Performed as RX
Ethan Davis	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	2m 25s Performed as RX
Ethan Davis	09/30/2015	Keshequa High School	The Three B's	21-15-7 Bench Squat Burpee Bench Dips	2m 35s Performed as RX
Ethan Davis	09/28/2015	Keshequa High School	Shoulder Press Progression	Shoulder Press 3 x 6 Push Press 3 x 6 Push Jerk 3 x 6	45 lbs lbs Performed as RX
Ethan Davis	09/16/2015	Keshequa High School	Shoulders or Boulders?	3 Rounds 10 Headstand Pushups Cartwheels to Halfcourt 10 clapping pushups Seal Walk to endline Jog to other end of the gym Scaled 5 kickups or 10 pushups Seal Walk to half 20 alternating shoulder taps Jog to far endline and then back to starting endline	2m 40s Performed as RX
Ethan Davis	09/14/2015	Keshequa High School	Intro to the Deadlift and Clean	3 Rounds of 10 Reps of Each: Deadlift Clean	135 lbs lbs Performed as RX
Ethan Davis	09/10/2015	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	6 rounds 6 reps Performed as RX
Ethan Davis	09/10/2015	Keshequa High School	Watch Me Dip, Watch Me Burpee	AMRAP in 3 Min 10 Dips 10 Burpees	6 rounds 10 reps Performed as RX

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