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Athlete Date Sort Location Workout Name Description Results
Isaiah Khasidis 06/01/2018 None Q4-W10 1 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 21m 31s
Performed as RX
Isaiah Khasidis 06/01/2018 None Q4-W5 - JUMP ROPE BENCHMARK #4 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 30 reps
Performed as RX
Isaiah Khasidis 06/01/2018 None Q4-W2 - DEADLIFT BENCHMARK #4 Determine your 4th Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

When ready, Mr. Valentino must validate your max lift.

Log new 1-Rep Max online and with Mr. V		 155lb lbs
Performed as RX
Isaiah Khasidis 06/01/2018 None Q4-W7 - LONG JUMP BENCHMARK #4 The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.

Measure in total inches!

 0.30 mi
Performed as RX
Isaiah Khasidis 05/25/2018 None Q4-W9 - PAINT AGILITY BENCHMARK #4 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 1.00 mi
Performed as RX
Isaiah Khasidis 05/23/2018 None Q4-W8 - CORE BENCHMARK #4 Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time. 1m 00s
Performed as RX
Isaiah Khasidis 05/18/2016 None 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 3m 20s
Performed as RX
Isaiah Khasidis 05/16/2016 None Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 6 rounds 58 reps
Performed as RX
Isaiah Khasidis 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		 2m 20s
Performed as RX
Isaiah Khasidis 05/04/2016 None 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 2m 51s
Performed as RX
Isaiah Khasidis 05/02/2016 None Galloping Bear 3 Rounds
10 squats
Bear Crawl to Side Line
10 Shoulder Taps w/feet on bench
Gallop back to start
 2m 43s
Performed as RX
Isaiah Khasidis 04/28/2016 None 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 4m 04s
Performed as RX
Isaiah Khasidis 04/26/2016 None No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 36 reps
Performed as RX
Isaiah Khasidis 04/20/2016 None Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb		 3 rounds 60 reps
Performed as RX
Isaiah Khasidis 04/18/2016 None Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
Isaiah Khasidis 04/12/2016 None Diminishin My Glycogen 3 Rounds

10 burpees
Lunge to half
Bound to endline
10 chest to floor push ups
Sprint back to start		 3m 34s
Performed as RX
Isaiah Khasidis 01/26/2016 None Whole Lotta Tabata Work through 8 Stations, 20 seconds on, 10 seconds rest

Wall Ball
Box Jumps
Push Ups
Dips
Kettle Bell Swings
Switch Lunges
Thrusters
Jump Rope

Post Total Reps

 128 reps
Performed as RX
Isaiah Khasidis 01/20/2016 None Whole Lotta Tabata Work through 8 Stations, 20 seconds on, 10 seconds rest

Wall Ball
Box Jumps
Push Ups
Dips
Kettle Bell Swings
Switch Lunges
Thrusters
Jump Rope

Post Total Reps

 76 reps
Performed as RX
Isaiah Khasidis 01/15/2016 None 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"

 210 reps
Performed as RX
Isaiah Khasidis 01/13/2016 None 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"

 12m 59s
Performed as RX
Isaiah Khasidis 01/07/2016 None Wilt Chamberlain 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		 2m 15s
Performed as RX
Isaiah Khasidis 01/05/2016 None 6-4-2 Ballin With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball		 5m 23s
Performed as RX
Isaiah Khasidis 12/21/2015 None 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 50s
Performed as RX
Isaiah Khasidis 12/17/2015 None Wall Sit/Shoulder Tap 3 Minutes

Switching between Wall Sit and Shouder Taps		 150 reps
Performed as RX
Isaiah Khasidis 12/15/2015 None Push and Hurdle 2 Rounds

Plate push to Half-Court
3 Log Hurdle
10 Chest to Floor Push-Ups
3 Log Hurdle
Plate Push to Endline
 2m 48s
Performed as RX
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