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Maggie Pierce 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 1m 58s
Performed as RX
Maggie Pierce 03/16/2017 Keshequa High School Q3-W9 2 Rounds for Time

10 Bench Squats w/10lbs
10 Push Press w/10lbs
10 Dips
10 Tuck Jumps
10 Dead Lifts w/10lbs		 2m 34s
Performed as RX
Maggie Pierce 03/07/2017 Keshequa High School Q3-W8 2 Rounds for Time

10 Mountain Climbers
High Skip to Half
Low Skip to End
10 Power Push Ups (Legs apart on down, together on up)
Sprint To Start
 1m 02s
Performed as RX
Maggie Pierce 03/03/2017 Keshequa High School Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		26 reps
Performed as RX
Maggie Pierce 03/01/2017 Keshequa High School Q3-W6 3 Rounds for Time

10 Bench Squats w/10lb Weight
10 Dips
5 Single Leg Lunge w/10lb Weight (Right)
5 Single Leg Lunge w/10lb Weight (Left)

 1m 30s
Performed as RX
Maggie Pierce 02/10/2017 Keshequa High School Q3-W4 - 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 ft
Performed as RX
Maggie Pierce 02/08/2017 Keshequa High School Q3-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 25 reps
Performed as RX
Maggie Pierce 02/06/2017 Keshequa High School Q3-W2 - 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
Maggie Pierce 01/31/2017 Keshequa High School Q3-W1 MAX VERTICAL 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		 11 in
Performed as RX
Maggie Pierce 01/20/2017 Keshequa High School Q2-W15 21-15-9
Double Leg Mountain Climbers (Both in and out)
Bench Squats
Line Jumps


 1m 33s
Performed as RX
Maggie Pierce 01/20/2017 Keshequa High School Q2-W15 21-15-9
Double Leg Mountain Climbers (Both in and out)
Bench Squats
Line Jumps


 1m 33s
Performed as RX
Maggie Pierce 01/18/2017 Keshequa High School Q2-W14 2 Rounds For Time

10 Single Jump Jump Ropes
Farmer Walk Across the Gym (Weight in One Hand)
10 Mason Twists w/weight - Weight Touches the Floor
Farmer Walk Back Across The Gym (Opposite Hand)
10 Single Arm Side Plank Raise 		2m 35s
Performed as RX
Maggie Pierce 01/13/2017 Keshequa High School Q2-W13 2 Rounds for Time

15 Air Squats - butt to ankles down and straight leg stand
Frankenstein Walk
10 Shoulder Taps
Backward Jog
 1m 40s
Performed as RX
Maggie Pierce 01/05/2017 Keshequa High School Q2-W12 End to End 2 Rounds for Time
Endline to Endline

10 Shoulder Taps
Lunge to Half
Hop On One Foot from half to Endline
20 Calf Raises facing wall
Hop on One Foot to Halfcourt
Mogul Jumps to Endline (Two foot diagonal jumps)
 1m 52s
Performed as RX
Maggie Pierce 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 12 reps
Performed as RX
Maggie Pierce 12/20/2016 Keshequa High School Q2-W10 AMRAP in 2 Min

10 Bench Squats w/10lb Weight
Run w/weight to net and back		 5 rounds 10 reps
Performed as RX
Maggie Pierce 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


 1m 50s
Performed as RX
Maggie Pierce 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 27s
Performed as RX
Maggie Pierce 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 12s
Performed as RX
Maggie Pierce 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
 3 rounds 23 reps
Performed as RX
Maggie Pierce 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
Maggie Pierce 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.		 20 ft
Performed as RX
Maggie Pierce 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		 4.50 mi
Performed as RX
Maggie Pierce 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		 35 reps
Performed as RX
Maggie Pierce 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.
 1m 38s
Performed as RX
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