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Athlete Date Sort Location Workout Name Description Results
branden bennett 02/08/2017 Keshequa High School Q3-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 57 reps
Performed as RX
branden bennett 01/31/2017 Keshequa High School Q3-W1 MAX VERTICAL 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		 20.00 mi
Performed as RX
branden bennett 01/18/2017 Keshequa High School Q2-W14 2 Rounds For Time

10 Single Jump Jump Ropes
Farmer Walk Across the Gym (Weight in One Hand)
10 Mason Twists w/weight - Weight Touches the Floor
Farmer Walk Back Across The Gym (Opposite Hand)
10 Single Arm Side Plank Raise 		2m 15s
Performed as RX
branden bennett 01/13/2017 Keshequa High School Q2-W13 2 Rounds for Time

15 Air Squats - butt to ankles down and straight leg stand
Frankenstein Walk
10 Shoulder Taps
Backward Jog
 1m 30s
Performed as RX
branden bennett 12/20/2016 Keshequa High School Q2-W10 AMRAP in 2 Min

10 Bench Squats w/10lb Weight
Run w/weight to net and back		 17 rounds 7 reps
Performed as RX
branden bennett 12/16/2016 Keshequa High School Q2-W9 3 Round Jump Around

10 Single Jumps
Run to the opposite baseline
5 Clapping Push Ups
Skip Back


 1m 20s
Performed as RX
branden bennett 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 48s
Performed as RX
branden bennett 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 28 reps
Performed as RX
branden bennett 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.		 24 in
Performed as RX
branden bennett 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.		 36.00 mi
Performed as RX
branden bennett 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		 4.00 mi
Performed as RX
branden bennett 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.
 3m 00s
Performed as RX
branden bennett 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 30s
Performed as RX
branden bennett 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 10s
Performed as RX
branden bennett 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
 0m 38s
Performed as RX
branden bennett 09/26/2016 Keshequa High School Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 7 rounds 4 reps
Performed as RX
branden bennett 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 2m 30s
Performed as RX
branden bennett 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 39s
Performed as RX
branden bennett 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.		 19 in
Performed as RX
branden bennett 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
branden bennett 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.
 89 reps
Performed as RX
branden bennett 05/16/2016 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 4 rounds 8 reps
Performed as RX
branden bennett 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		 1m 35s
Performed as RX
branden bennett 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 1m 57s
Performed as RX
branden bennett 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 00s
Performed as RX
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