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Athlete Date Sort Location Workout Name Description Results
justice james 11/18/2016 None 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		 4.20 mi
Performed as RX
justice james 11/16/2016 None 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		 56 reps
Performed as RX
justice james 10/28/2016 None 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.
 1m 27s
Performed as RX
justice james 10/26/2016 None Two for You 2 Rounds for Time

10 Split Squats
Bear Crawl to Half
Skip to Endline
10 Shoulder Taps
Bound to Start
 1m 25s
Performed as RX
justice james 10/20/2016 None Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke		 2m 20s
Performed as RX
justice james 10/18/2016 None 4 Speed 4 rounds for time

10 flutter kicks
Run to opposite End
10 Wall Jumps
Run Back		 1m 28s
Performed as RX
justice james 10/14/2016 None 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 		1m 39s
Performed as RX
justice james 10/12/2016 None None 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		 19 reps
Performed as RX
justice james 10/07/2016 None Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 2 rounds 10 reps
Performed as RX
justice james 10/05/2016 None 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
justice james 09/29/2016 None 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 49s
Performed as RX
justice james 09/27/2016 None Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 3 rounds 5 reps
Performed as RX
justice james 09/23/2016 None 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 1m 35s
Performed as RX
justice james 09/21/2016 None Lower Body Power 3 Rounds for Time

10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start		 2m 25s
Performed as RX
justice james 09/19/2016 None 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.		 26 in
Performed as RX
justice james 09/13/2016 None 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
 3.00 mi
Performed as RX
justice james 09/09/2016 None Push Up Benchmark #1 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.
 59 reps
Performed as RX
justice james 05/16/2016 None Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 9 rounds 6 reps
Performed as RX
justice james 05/12/2016 None PSST 3 Rounds for Time

10 chest to floor push ups
Skip across the width of gym
Sprint back
10 tuck jumps		 1m 41s
Performed as RX
justice james 05/04/2016 None 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 2m 00s
Performed as RX
justice james 05/02/2016 None 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 2m 12s
Performed as RX
justice james 04/28/2016 None 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 3m 23s
Performed as RX
justice james 04/26/2016 None No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 105 reps
Performed as RX
justice james 04/20/2016 None Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb		 4 rounds 10 reps
Performed as RX
justice james 04/14/2016 None Final 3rd 2 rounds for time

5 Kick Ups
5 Full ROM Squat Jumps
Skip To Half
Sprint Back		 56m 00s
Performed as RX
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