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Tyler Wright 02/08/2018 Keshequa High School Q3-W2 - Wall Walk 2 Rounds for Time

10 Tuck Jumps
Lunge to half-court
Skip to endline
1 wall walk
Run to opposite baseline
 2m 16s
Performed as RX
Tyler Wright 02/06/2018 Keshequa High School Q3-W1 - AMRAP AMRAP

3 Mins

10 Jump Ropes
10 Push Ups
10 Bench Squats
1 Net and Back
 4 rounds 3 reps
Performed as RX
Tyler Wright 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		 6.30 mi
Performed as RX
Tyler Wright 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.		 12.60 mi
Performed as RX
Tyler Wright 01/18/2018 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. 76 in
Performed as RX
Tyler Wright 01/16/2018 Keshequa High School Q2-W11 - SQUAT BENCHMARK #2 Warm Up Set
30% of 1 REP MAX for 8 Reps

Working Sets
1 Rep at each weight working up to your max
 50 lbs
lbs
Performed as RX
Tyler Wright 01/11/2018 Keshequa High School Q2-W9 - JUMP ROPE BENCHMARK #2 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 62 reps
Performed as RX
Tyler Wright 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. 2m 18s
Performed as RX
Tyler Wright 01/09/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

Log new 1-Rep Max online and with Mr. V		 100 lbs
Performed as RX
Tyler Wright 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.		 16 in
Performed as RX
Tyler Wright 01/02/2018 Keshequa High School Q2-W6 BENCHPRESS BENCHMARK #2 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ 30%

Work up in weight and do no more than 4 reps per weight.

If comfortable, use a spotter and attempt a max weight.		 50 lbs
Performed as RX
Tyler Wright 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		 51 lbs
Performed as RX
Tyler Wright 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		 50 lbs
Performed as RX
Tyler Wright 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. 		84 reps
Performed as RX
Tyler Wright 11/29/2017 Keshequa High School Q2-W3 3 Rounds for Time

10 Air Squats

10 Push Ups

10 Switch Lunges		 1m 41s
Performed as RX
Tyler Wright 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 46s
Performed as RX
Tyler Wright 11/14/2017 Keshequa High School Q2-W1 21-15-9

Bench Squats
Push Ups
Jump Ropes		 2m 51s
Performed as RX
Hunter Wood 06/08/2017 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		 20 in
Performed as RX
Heather White 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 26s
Performed as RX
Hunter Wood 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
 1m 16s
Performed as RX
Hunter Wood 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 16s
Performed as RX
Heather White 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 42s
Performed as RX
Hunter Wood 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.		 40 ft
Performed as RX
Heather White 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.		 17 ft
Performed as RX
Hunter Wood 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.		 38 ft
Performed as RX
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