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Hailey Moriarty 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 07s
Performed as RX
Hailey Moriarty 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 01s
Performed as RX
Hailey Moriarty 12/07/2016 None December 7, 2016 15 AMRAP:
10 Back Squats (135/95)
2 laps
10 sit-ups 		1 rounds 15 reps
Performed as RX
Hailey Moriarty 12/05/2016 None 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
 2 rounds 17 reps
Performed as RX
Hailey Moriarty 12/01/2016 None 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.		 13.00 mi
Performed as RX
Hailey Moriarty 12/01/2016 None 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.		 17.00 mi
Performed as RX
Hailey Moriarty 11/16/2016 None 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		 45 reps
Performed as RX
Hailey Moriarty 10/28/2016 None 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 22s
Performed as RX
Hailey Moriarty 10/26/2016 None Two for You 2 Rounds for Time

10 Split Squats
Bear Crawl to Half
Skip to Endline
10 Shoulder Taps
Bound to Start
 1m 13s
Performed as RX
Hailey Moriarty 10/20/2016 None Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke		 1m 57s
Performed as RX
Hailey Moriarty 10/18/2016 None 4 Speed 4 rounds for time

10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back		 1m 57s
Performed as RX
Hailey Moriarty 10/14/2016 None 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 01s
Performed as RX
Hailey Moriarty 10/07/2016 None Jump and Gallop 3 Rounds for Time
10 Jumps
Running Jump Rope to Endline
10 jump overs
Gallop back to start		 1m 54s
Performed as RX
Hailey Moriarty 10/03/2016 None 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 31s
Performed as RX
Hailey Moriarty 09/29/2016 None 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 29s
Performed as RX
Hailey Moriarty 09/27/2016 None Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 5 rounds 6 reps
Performed as RX
Hailey Moriarty 09/23/2016 None 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 2m 03s
Performed as RX
Hailey Moriarty 09/21/2016 None Lower Body Power 3 Rounds for Time

10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start		 2m 08s
Performed as RX
Hailey Moriarty 09/15/2016 None 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. 		28 ft
Performed as RX
Hailey Moriarty 09/13/2016 None 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
 1.00 mi
Performed as RX
Hailey Moriarty 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
Hailey Moriarty 05/16/2016 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 6 rounds 11 reps
Performed as RX
Hailey Moriarty 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 1m 55s
Performed as RX
Hailey Moriarty 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 10s
Performed as RX
Hailey Moriarty 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 3m 17s
Performed as RX
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