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Raychael Palmer 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 56s
Performed as RX
Raychael Palmer 09/26/2016 Keshequa High School Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 2 rounds 18 reps
Performed as RX
Raychael Palmer 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 1m 58s
Performed as RX
Raychael Palmer 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 45s
Performed as RX
Raychael Palmer 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.		 11 in
Performed as RX
Raychael Palmer 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. 		23 ft
Performed as RX
Raychael Palmer 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
 5.90 mi
Performed as RX
Raychael Palmer 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.
 36 reps
Performed as RX
Raychael Palmer 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 3m 00s
Performed as RX
Raychael Palmer 05/16/2016 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 5 rounds 11 reps
Performed as RX
Raychael Palmer 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 40s
Performed as RX
Raychael Palmer 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 2m 40s
Performed as RX
Raychael Palmer 05/02/2016 Keshequa High School Galloping Bear 3 Rounds
10 squats
Bear Crawl to Side Line
10 Shoulder Taps w/feet on bench
Gallop back to start
 2m 30s
Performed as RX
Raychael Palmer 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 3m 40s
Performed as RX
Raychael Palmer 04/26/2016 Keshequa High School No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 49 reps
Performed as RX
Raychael Palmer 04/20/2016 Keshequa High School Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb		 4 rounds 10 reps
Performed as RX
Raychael Palmer 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
Raychael Palmer 04/14/2016 Keshequa High School Final 3rd 2 rounds for time

5 Kick Ups
5 Full ROM Squat Jumps
Skip To Half
Sprint Back		 1m 40s
Performed as RX
Raychael Palmer 04/12/2016 Keshequa High School Diminishin My Glycogen 3 Rounds

10 burpees
Lunge to half
Bound to endline
10 chest to floor push ups
Sprint back to start		 3m 28s
Performed as RX
Raychael Palmer 03/31/2016 Keshequa High School 2 Minutes Glycolytic Push Up Test Chest to Floor Push Up - As many reps as possible with good form in 2 mins

 40 reps
Performed as RX
Raychael Palmer 03/18/2016 Keshequa High School Easter Beaster 2 Rounds For Time

Kettle Bell Single Arm Switch w/10lbs (10 reps)
Single Leg Bench Squat (10 reps - 5 each leg)
10 Walking Lunges Out w/10lbs
Two Foot Hops Back w/10lbs		 2m 00s
Performed as RX
Raychael Palmer 03/16/2016 Keshequa High School Tabata 2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
 112 reps
Performed as RX
Raychael Palmer 02/29/2016 Keshequa High School Blender 20 One Foot Jump Ropes
Run Forward To Endline
20 Opposite Knee to Elbow In Push Up Position
Run Backward to Endline
20 One Foot Jump Rope
Lunge To Half
Lunge Backward to Endline
Seal Crawl To Foul Line
Army Crawl To Endline		 2m 38s
Performed as RX
Raychael Palmer 02/25/2016 Keshequa High School Wall Walker 2 Rounds for Time

5 Walk Walk Ups
10 Single Leg Squats (5 Each Leg)
 4m 05s
Performed as RX
Raychael Palmer 02/23/2016 Keshequa High School Hockey Heaven 3 Rounds for Time

One gym length over running with hockey stick above head
20 hockey stick jump overs
One gym length back skipping with stick above head
10 Bench Squats with stick above head		 3m 25s
Performed as RX
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