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Athlete
Date
Location
Workout Name
Description
Results
Maggie Pierce
01/23/2018
Keshequa High School
Q2-W12 - Long Jump Benchmark #2
Perform at least three attempts at the standing long jump. Record in total inches. Log your furthest jump online and with me.
68 in
Performed as RX
Maggie Pierce
01/22/2018
Keshequa High School
Q2-W13 - SPRINT TEST BENCHMARK #2
1 Length of Gym Sprint Test
TWO ATTEMPTS, use your fastest time!
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
Log online to the nearest tenth of a mile
15.80 mi
Performed as RX
Maggie Pierce
01/22/2018
Keshequa High School
Q2-W14 PAINT AGILITY BENCHMARK #2
Paint Agility Benchmark
Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.
Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.
You will be timed, round to the nearest tenth of a second.
Log in Miles rounded to the tenth.
15.80 mi
Performed as RX
Maggie Pierce
01/22/2018
Keshequa High School
Q2-W13 - SPRINT TEST BENCHMARK #2
1 Length of Gym Sprint Test
TWO ATTEMPTS, use your fastest time!
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
Log online to the nearest tenth of a mile
5.80 mi
Performed as RX
Maggie Pierce
01/22/2018
Keshequa High School
Q2-W13 - SPRINT TEST BENCHMARK #2
1 Length of Gym Sprint Test
TWO ATTEMPTS, use your fastest time!
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
Log online to the nearest tenth of a mile
5.92 mi
Performed as RX
Maggie Pierce
01/11/2018
Keshequa High School
Q2-W10 - CORE BENCHMARK #2
Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.
1m 25s
Performed as RX
Maggie Pierce
01/04/2018
Keshequa High School
Q2-W7 - Max Standing Vertical Jump Benchmark #2
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.
11 in
Performed as RX
Maggie Pierce
12/05/2017
Keshequa High School
Q2-W5 - LEG DAY
Squat - percentages based of your established 1 rep max
Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%
Dumbell Lunge
3x6 on each leg
95 lbs
Performed as RX
Maggie Pierce
12/01/2017
Keshequa High School
Q2-W4
1 Min Ladder Step In/Out
Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min.
87 reps
Performed as RX
Maggie Pierce
12/01/2017
Keshequa High School
Q2-W4
1 Min Ladder Step In/Out
Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min.
70 reps
Performed as RX
Maggie Pierce
11/29/2017
Keshequa High School
Q2-W3
3 Rounds for Time
10 Air Squats
10 Push Ups
10 Switch Lunges
2m 03s
Performed as RX
Maggie Pierce
11/27/2017
Keshequa High School
Q2-W2
2 Rounds for Time
10 Push Ups
Lunge to Half
Skip To End
10 Tuck Jumps
Sprint back to start
1m 52s
Performed as RX
Maggie Pierce
11/14/2017
Keshequa High School
Q2-W1
21-15-9
Bench Squats
Push Ups
Jump Ropes
2m 32s
Performed as RX
Maggie Pierce
05/15/2017
Keshequa High School
Q4-W6
2 Rounds for Time
10 Bench Squats w/10lbs
Walking Lunge w/10lbs overhead to half
Skip to End
10 Push Ups - walk over weight
Farmers walk back to start - alternate arms each round
2m 25s
Performed as RX
Maggie Pierce
05/03/2017
Keshequa High School
Q4-W5
3 Rounds for Time
10 Bench Squats
Power Skip width of gym to bleachers
10 Push Ups
Run width to start
1m 38s
Performed as RX
Maggie Pierce
04/27/2017
Keshequa High School
Q4-W4 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.
24 ft
Performed as RX
Maggie Pierce
04/25/2017
Keshequa High School
Q4-W3 - PUSH UP BENCHMARK
2 Min AMRAP
Hands off floor full range of motion push ups
Test of strength/endurance not power.
37 reps
Performed as RX
Maggie Pierce
04/21/2017
Keshequa High School
Q4-W2 - SPRINT TEST BENCHMARK
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
Measure in Miles - Round to the nearest tenth
5.30 mi
Performed as RX
Maggie Pierce
04/21/2017
Keshequa High School
Q4-W2 - SPRINT TEST BENCHMARK
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
Measure in Miles - Round to the nearest tenth
5.30 mi
Performed as RX
Maggie Pierce
04/19/2017
Keshequa High School
Q4-W1 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
12 in
Performed as RX
Maggie Pierce
03/30/2017
Keshequa High School
Q3-W12
4 Corner Partner Relay
Partner AMRAP in 4 Mins
Start at half court on the sideline
1st Corner - 5 Push Ups
2nd Corner - 5 Tuck Jumps
3rd Corner - 5 In and Outs
4th Corner - Push Up Circle Walk
Tag Partner to run second lap - alternate laps until finish
Each Corner is a Rep and each lap is a Round
2 rounds 9 reps
Performed as RX
Maggie Pierce
03/30/2017
Keshequa High School
Q3-W12
4 Corner Partner Relay
Partner AMRAP in 4 Mins
Start at half court on the sideline
1st Corner - 5 Push Ups
2nd Corner - 5 Tuck Jumps
3rd Corner - 5 In and Outs
4th Corner - Push Up Circle Walk
Tag Partner to run second lap - alternate laps until finish
Each Corner is a Rep and each lap is a Round
4 rounds 9 reps
Performed as RX
Maggie Pierce
03/30/2017
Keshequa High School
Q3-W12
4 Corner Partner Relay
Partner AMRAP in 4 Mins
Start at half court on the sideline
1st Corner - 5 Push Ups
2nd Corner - 5 Tuck Jumps
3rd Corner - 5 In and Outs
4th Corner - Push Up Circle Walk
Tag Partner to run second lap - alternate laps until finish
Each Corner is a Rep and each lap is a Round
4 rounds 9 reps
Performed as RX
Maggie Pierce
03/28/2017
Keshequa High School
Q3-W11
21-15-9 FRAN
Push Ups
Jumping Jacks
Bench Squats
2m 01s
Performed as RX
Maggie Pierce
03/24/2017
Keshequa High School
Q3-W10
100 Single Jump w/Jump Rope for time
1m 58s
Performed as RX
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