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Zach Jansen 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 01s
Performed as RX
Zach Jansen 09/26/2016 Keshequa High School Randy 75 power snatch @ 75 lbs. 50 reps
Performed as RX
Zach Jansen 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 2m 00s
Performed as RX
Zach Jansen 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 2m 00s
Performed as RX
Zach Jansen 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 2m 14s
Performed as RX
Zach Jansen 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 30s
Performed as RX
Zach Jansen 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.		 10 in
Performed as RX
Zach Jansen 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.		 14 in
Performed as RX
Zach Jansen 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
 5.70 mi
Performed as RX
Zach Jansen 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
 5.80 mi
Performed as RX
Zach Jansen 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.
 18 reps
Performed as RX
Zach Jansen 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.
 18 reps
Performed as RX
Zach Jansen 01/15/2016 Keshequa High School Tabata 1 4 Minute Total Body Tabata

20 Seconds On - 10 Seconds Rest
2 Rounds with 30 Second Intermission

Mountain Climbers
Air Squat
Air Bike
High Knees
Russian Twists
Burpees
Push Ups


http://viewpure.com/mgbFLPPCaWM?ref=search		 190 reps
Performed as RX
Zach Jansen 01/13/2016 Keshequa High School Five for Time Time Each Session for a final Total Time

Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"

Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"

 9m 36s
Workout Scaled
Zach Jansen 01/13/2016 Keshequa High School Five for Time Time Each Session for a final Total Time

Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"

Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"

 10m 10s
Performed as RX
Zach Jansen 01/07/2016 Keshequa High School Wilt Chamberlain In any order:

20 Left Arm on ball push ups
20 Right Arm on the ball push ups
20 Line Jumps w/basketball
20 Wall Jumps w/basketball
20 Butt to basketball squats		 1m 49s
Performed as RX
Zach Jansen 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 3m 10s
Performed as RX
Zach Jansen 01/05/2016 Keshequa High School 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 2m 41s
Performed as RX
Zach Jansen 12/21/2015 Keshequa High School Down with 20lbs 2 Rounds for Time

10 Bench Squat w/20lbs
1 Gym Width - Overhead Lunge w/20lbs
1 Gym Width - Farmer Walk w/20lbs
10 Jump Ropes		 2m 52s
Performed as RX
Zach Jansen 12/17/2015 Keshequa High School Wall Sit/Shoulder Tap 3 Minutes

Switching between Wall Sit and Shouder Taps		 100 reps
Performed as RX
Zach Jansen 12/17/2015 Keshequa High School Wall Sit/Shoulder Tap 3 Minutes

Switching between Wall Sit and Shouder Taps		 108 reps
Performed as RX
Zach Jansen 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 10 reps
Performed as RX
Zach Jansen 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 6 reps
Performed as RX
Zach Jansen 12/03/2015 Keshequa High School Fa la la la la - It's Workout Time 2 Rounds for Time

10 Feet on Bench Push Ups
Bear Crawl to Net
Seal Crawl to Bench
20 Alternating Single Leg Bench Lunge
 1m 40s
Performed as RX
Zach Jansen 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

 14 reps
Performed as RX
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