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Athlete	Date	Location	Workout Name	Description	Results
Savanah Vasile	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 11s Performed as RX
Savanah Vasile	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 0 reps Performed as RX
Savanah Vasile	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.	19 in Performed as RX
Savanah Vasile	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.	28 ft Performed as RX
Savanah Vasile	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	4.31 mi Performed as RX
Savanah Vasile	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	48 reps Performed as RX
Savanah Vasile	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 20s Performed as RX
Savanah Vasile	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 23s Performed as RX
Savanah Vasile	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 23s Performed as RX
Savanah Vasile	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 25s Performed as RX
Savanah Vasile	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 50s Performed as RX
Savanah Vasile	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 04s Performed as RX
Savanah Vasile	10/11/2016	Keshequa High School	Are You Ready For Some Football	AMRAP in 1:30 10 Fast Feet Belly to floor Sprint width of the gym 10 Fast Feet Belly to floor Back Peddle to start	6 reps Performed as RX
Savanah Vasile	10/06/2016	Keshequa High School	Jump and Gallop	3 Rounds for Time 10 Jumps Running Jump Rope to Endline 10 jump overs Gallop back to start	1m 30s Performed as RX
Savanah Vasile	10/04/2016	Keshequa High School	Power Up	3 Rounds for Time 10 Push Ups - feet on bench Bound across gym 10 Burpees Power Skip Back	2m 20s Performed as RX
Savanah Vasile	09/30/2016	Keshequa High School	Leggo	2 Rounds for Time w/10lb Plate 10 Bench Squats w/weight at chest Walking Lunge to Mid Court w/weight over head One legged hop to opposite side w/weight in one hand w/arm extended One legged hop back to mid court w/weight in other hand Weight in the front of chest skip to start	1m 42s Performed as RX
Savanah Vasile	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	01m 46s Performed as RX
Savanah Vasile	09/26/2016	Keshequa High School	Tri's and Bi's	AMRAP 10 Push Ups 10 Dips	3 rounds 18 reps Performed as RX
Savanah Vasile	09/22/2016	Keshequa High School	4 Move 21-15-9	21-15-9 Bench Squats Line jumps In and outs High knees	1m 54s Performed as RX
Savanah Vasile	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 36s Performed as RX
Savanah Vasile	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.	17 in Performed as RX
Savanah Vasile	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.	28 ft Performed as RX
Savanah Vasile	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	4.30 mi Performed as RX
Savanah Vasile	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.	35 reps Performed as RX
Savanah Vasile	05/18/2016	Keshequa High School	5 Round Jump Around	5 Rounds for Time 10 Single Jumps Gym Length Down and Back	1m 52s Performed as RX

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