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jacob james 05/15/2017 Keshequa High School Q4-W6 2 Rounds for Time
10 Bench Squats w/10lbs
Walking Lunge w/10lbs overhead to half
Skip to End
10 Push Ups - walk over weight
Farmers walk back to start - alternate arms each round
 1m 56s
Performed as RX
jacob james 05/03/2017 Keshequa High School Q4-W5 3 Rounds for Time

10 Bench Squats
Power Skip width of gym to bleachers
10 Push Ups
Run width to start		 1m 52s
Performed as RX
jacob james 04/27/2017 Keshequa High School Q4-W4 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.		 27.00 mi
Performed as RX
jacob james 04/25/2017 Keshequa High School Q4-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 34 reps
Performed as RX
jacob james 04/21/2017 Keshequa High School Q4-W2 - SPRINT TEST BENCHMARK 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

Measure in Miles - Round to the nearest tenth		 5.90 mi
Performed as RX
jacob james 04/19/2017 Keshequa High School Q4-W1 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		 17 in
Performed as RX
jacob james 03/30/2017 Keshequa High School Q3-W12 4 Corner Partner Relay

Partner AMRAP in 4 Mins

Start at half court on the sideline
1st Corner - 5 Push Ups
2nd Corner - 5 Tuck Jumps
3rd Corner - 5 In and Outs
4th Corner - Push Up Circle Walk

Tag Partner to run second lap - alternate laps until finish

Each Corner is a Rep and each lap is a Round		 4 rounds 2 reps
Performed as RX
jacob james 03/28/2017 Keshequa High School Q3-W11 21-15-9 FRAN

Push Ups
Jumping Jacks
Bench Squats
 2m 09s
Performed as RX
jacob james 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 1m 45s
Performed as RX
jacob james 03/16/2017 Keshequa High School Q3-W9 2 Rounds for Time

10 Bench Squats w/10lbs
10 Push Press w/10lbs
10 Dips
10 Tuck Jumps
10 Dead Lifts w/10lbs		 1m 42s
Performed as RX
jacob james 03/07/2017 Keshequa High School Q3-W8 2 Rounds for Time

10 Mountain Climbers
High Skip to Half
Low Skip to End
10 Power Push Ups (Legs apart on down, together on up)
Sprint To Start
 1m 16s
Performed as RX
jacob james 02/14/2017 Keshequa High School Q3-W5 - Somersaults 1 Min AMRAP

Somersault Challenge

Standing on one side of the mat you are to perform a somersault.

Once you stand up from your first somersault, you are to turn 180 degrees and perform another somersault back towards the edge of the mat you started on.

Perform as many as possible in 1 minute. 		23 reps
Performed as RX
jacob james 02/10/2017 Keshequa High School Q3-W4 - SPRINT TEST BENCHMARK 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

Measure in Miles - Round to the nearest tenth		 7.80 mi
Performed as RX
jacob james 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.		 34 reps
Performed as RX
jacob james 02/06/2017 Keshequa High School Q3-W2 - 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.		 27 ft
Performed as RX
jacob james 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		 15 in
Performed as RX
jacob james 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.		 26 ft
Performed as RX
jacob james 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		 4.40 mi
Performed as RX
jacob james 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		 41 reps
Performed as RX
jacob james 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.
 2m 10s
Performed as RX
jacob james 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 38s
Performed as RX
jacob james 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 20s
Performed as RX
jacob james 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 52s
Performed as RX
jacob james 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 24s
Performed as RX
jacob james 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		 5 reps
Performed as RX
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