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Date
Location
Workout Name
Description
Results
lacy craft
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
2m 10s
Performed as RX
lacy craft
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.
92 reps
Performed as RX
lacy craft
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
4 rounds 12 reps
Performed as RX
lacy craft
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.
16 ft
Performed as RX
lacy craft
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.
31 ft
Performed as RX
lacy craft
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 31s
Performed as RX
lacy craft
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 04s
Performed as RX
lacy craft
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 34s
Performed as RX
lacy craft
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 12s
Performed as RX
lacy craft
10/11/2016
Keshequa High School
Are You Ready For Some Football
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
lacy craft
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 50s
Performed as RX
lacy craft
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
3m 28s
Performed as RX
lacy craft
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 40s
Performed as RX
lacy craft
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 54s
Performed as RX
lacy craft
09/26/2016
Keshequa High School
Tri's and Bi's
AMRAP
10 Push Ups
10 Dips
4 rounds 6 reps
Performed as RX
lacy craft
09/22/2016
Keshequa High School
4 Move 21-15-9
21-15-9
Bench Squats
Line jumps
In and outs
High knees
2m 24s
Performed as RX
lacy craft
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 08s
Performed as RX
lacy craft
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.
14 in
Performed as RX
lacy craft
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.
30 ft
Performed as RX
lacy craft
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
4.00 mi
Performed as RX
Lacy Craft
09/09/2016
None
Push Up Benchmark #1
2 Min AMRAP
Hands off floor full range of motion push ups
Test of strength/endurance not power.
37 reps
Performed as RX
lacy craft
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.
3 reps
Performed as RX
lacy craft
05/18/2016
Keshequa High School
5 Round Jump Around
5 Rounds for Time
10 Single Jumps
Gym Length Down and Back
2m 00s
Performed as RX
lacy craft
05/16/2016
Keshequa High School
Watch Me Dip, Watch Me Burpee
AMRAP in 3 Min
10 Dips
10 Burpees
5 rounds 0 reps
Performed as RX
lacy craft
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 00s
Performed as RX
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