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Athlete	Date	Location	Workout Name	Description	Results
Kasey Burnett	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	44 reps Performed as RX
Kasey Burnett	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.	2m 30s Performed as RX
Kasey Burnett	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 36s Performed as RX
Kasey Burnett	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	2m 10s Performed as RX
Kasey Burnett	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 10s Performed as RX
Kasey Burnett	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 30s Performed as RX
Kasey Burnett	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 15s Performed as RX
Kasey Burnett	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 13s Performed as RX
Kasey Burnett	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	4m 30s Performed as RX
Kasey Burnett	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.	42 reps Performed as RX
Kasey Burnett	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	4m 00s Performed as RX
Kasey Burnett	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	3m 40s Performed as RX
Kasey Burnett	05/04/2016	Keshequa High School	96 Reps	50 Jump Ropes 25 Push Ups 12 Bench Squats 6 Burpees 3 Over and Backs	3m 40s Performed as RX
Kasey Burnett	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 36s Performed as RX
Kasey Burnett	04/28/2016	Keshequa High School	3 Move Fran	21-15-9 Burpees Lunges Dips	3m 47s Performed as RX
Kasey Burnett	04/26/2016	Keshequa High School	No Rest Tabata	2 Rounds 20 seconds Jog 10 seconds work Tuck Jump Push Ups Walking Lunge Dips	42 reps Performed as RX
Kasey Burnett	04/20/2016	Keshequa High School	Stepping Up, Stepping Out	2 Minutes 10 Step Ups 10 Push Ups - hands on curb	4 rounds 0 reps Performed as RX
Kasey Burnett	04/18/2016	Keshequa High School	Five Min Oxidative	5 Minute Jog	5m 00s Performed as RX
Kasey Burnett	04/14/2016	Keshequa High School	Final 3rd	2 rounds for time 5 Kick Ups 5 Full ROM Squat Jumps Skip To Half Sprint Back	1m 40s Performed as RX
Kasey Burnett	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	3m 28s Performed as RX
Kasey Burnett	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	38 reps Performed as RX
Kasey Burnett	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	2m 08s Performed as RX
Kasey Burnett	03/16/2016	Keshequa High School	Tabata	2 Cycles Jump Rope Bench Push Ups Bench Squats Side Oblique Raises	83 reps Performed as RX
Kasey Burnett	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	2m 38s Performed as RX
Kasey Burnett	02/25/2016	Keshequa High School	Wall Walker	2 Rounds for Time 5 Walk Walk Ups 10 Single Leg Squats (5 Each Leg)	5m 05s Performed as RX

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