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Genesis Garcia 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		 1m 32s
Performed as RX
Genesis Garcia 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.

 95 reps
Performed as RX
Genesis Garcia 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 39s
Performed as RX
Genesis Garcia 12/02/2016 Keshequa High School Q2-W5 3 Move AMRAP 2 Min AMRAP

10 Chest to Floor Push Ups
10 Bench Squats
10 Tuck Jumps

Keep Track of Rounds and Reps
 5 rounds 9 reps
Performed as RX
Genesis Garcia 11/30/2016 Keshequa High School Q2-W4 Max Standing Vertical Jump Benchmark 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.		 14 in
Performed as RX
Genesis Garcia 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.		 19.00 mi
Performed as RX
Genesis Garcia 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		 4.56 mi
Performed as RX
Genesis Garcia 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		 70 reps
Performed as RX
Genesis Garcia 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 12s
Performed as RX
Genesis Garcia 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 09s
Performed as RX
Genesis Garcia 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 01s
Performed as RX
Genesis Garcia 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 50s
Performed as RX
Genesis Garcia 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 		2m 11s
Performed as RX
Genesis Garcia 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		 5 reps
Performed as RX
Genesis Garcia 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		 5 reps
Performed as RX
Genesis Garcia 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 09s
Performed as RX
Genesis Garcia 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 08s
Performed as RX
Genesis Garcia 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 54s
Performed as RX
Genesis Garcia 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
 1m 53s
Performed as RX
Genesis Garcia 09/26/2016 Keshequa High School Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 9 rounds 0 reps
Performed as RX
Genesis Garcia 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 1m 27s
Performed as RX
Genesis Garcia 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 11s
Performed as RX
Genesis Garcia 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
Genesis Garcia 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
Genesis Garcia 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
 4.90 mi
Performed as RX
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