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Erik Mizell 11/12/2016 Savage Games Too TIREd to RUN This is a Guy/Guy Female/Female format consisting of:

3 AMRAP - FLASH WOD

Tire Flips with a 30 meter run

Scores will be total tire flips between both teams combined.
 40 reps
Performed as RX
Zack Mannix 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.
 1m 18s
Performed as RX
Zack Mannix 10/19/2016 Keshequa High School Frogger 4 Rounds 4 Time
6 One Foot on the bench push-ups
Karaoke
5 Frog Jumps
Karaoke		 1m 53s
Performed as RX
Zack Mannix 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 30s
Performed as RX
Zack Mannix 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 		1m 46s
Performed as RX
Zack Mannix 10/11/2016 Keshequa High School 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		 5 reps
Performed as RX
Zack Mannix 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		 2m 20s
Performed as RX
Zack Mannix 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 38s
Performed as RX
Zack Mannix 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 21s
Performed as RX
Zack Mannix 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
 1m 50s
Performed as RX
Zack Mannix 09/27/2016 Keshequa High School Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 2 rounds 0 reps
Performed as RX
Zack Mannix 09/26/2016 Keshequa High School Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 1 rounds 58 reps
Performed as RX
Zack Mannix 09/22/2016 Keshequa High School 4 Move 21-15-9 21-15-9
Bench Squats
Line jumps
In and outs
High knees
 1m 58s
Performed as RX
Zack Mannix 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		 1m 37s
Performed as RX
Zack Mannix 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.		 18 in
Performed as RX
Zack Mannix 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. 		29.00 mi
Performed as RX
Zack Mannix 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
 3.90 mi
Performed as RX
Zack Mannix 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.
 28 reps
Performed as RX
Patrick Mitrovich 08/16/2016 WolfPack Barbell and Fitness 160816 1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
 8 rounds 1 reps
Performed as RX
Patrick Mitrovich 08/15/2016 WolfPack Barbell and Fitness 150816 1. Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

2. Back Squat
3x6 Across

3. Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
 7m 56s
Performed as RX
Patrick Mitrovich 08/09/2016 WolfPack Barbell and Fitness 090816 1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains

2. Conditioning
3 Rounds:
60 DU
30 Cal Row
15 Deadlifts (245/165)
 9m 15s
Performed as RX
Patrick Mitrovich 08/08/2016 WolfPack Barbell and Fitness 080816 With a running clock...
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat

7. Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B		 9m 56s
Performed as RX
Patrick Mitrovich 08/01/2016 WolfPack Barbell and Fitness 010816 The Chief
5 rounds
3 min AMRAP
3 power cleans 135/95
6 push ups
9 air squats		 28 rounds 7 reps
Performed as RX
Patrick Mitrovich 07/28/2016 WolfPack Barbell and Fitness 28072016 OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time



Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
 107 reps
Performed as RX
Patrick Mitrovich 07/27/2016 WolfPack Barbell and Fitness 27072016 21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

Deadlift
Build to a Heavy Set of 5

Row Conditioning
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
 7m 52s
Performed as RX
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