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Athlete	Date	Location	Workout Name	Description	Results
Heather White	12/14/2016	Keshequa High School	Q2-W8	2 Rounds for Time 5 Wall Walk Ups Bound to Half Bear Crawl To End 5 Tuck Jumps Grapevine to half then switch to opposite lead leg to finish	1m 40s Performed as RX
Hunter Wood	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 24s Performed as RX
Heather White	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 36s Performed as RX
Hunter Wood	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.	94 reps Performed as RX
Heather White	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.	79 reps Performed as RX
Hunter Wood	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 05s Performed as RX
Heather White	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 16s Performed as RX
Hunter Wood	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 16 reps Performed as RX
Heather White	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 6 reps Performed as RX
Heather White	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.	11 in Performed as RX
Hunter Wood	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.	39 ft Performed as RX
Heather White	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.	15 ft Performed as RX
Hunter Wood	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	4.30 mi Performed as RX
Heather White	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	5.20 mi Performed as RX
Heather White	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	45 reps Performed as RX
Hunter Wood	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	1m 12s Performed as RX
Heather White	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 32s Performed as RX
Hunter Wood	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 00s Performed as RX
Heather White	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 27s Performed as RX
Hunter Wood	10/19/2016	Keshequa High School	Frogger	4 Rounds 4 Time 6 One Foot on the bench push-ups Karaoke 5 Frog Jumps Karaoke	1m 48s Performed as RX
Heather White	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 29s Performed as RX
Hunter Wood	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 55s Performed as RX
Heather White	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 39s Performed as RX
Hunter Wood	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	1m 43s Performed as RX
Heather White	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 14s Performed as RX

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