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Athlete Date Location Workout Name DescriptionSort Results
Alyssa Guldenschuh 05/10/2018 Keshequa High School Q4-W6 - SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 6.30 mi
Performed as RX
Alyssa Guldenschuh 01/14/2019 Keshequa High School Q2-W7 - SPRINT TEST BENCHMARK #2 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 0m 06s
Performed as RX
Alyssa Guldenschuh 04/02/2019 Keshequa High School Q3-W12 - Sprint Benchmark #3 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 1.00 mi
Performed as RX
Alyssa Guldenschuh 05/28/2019 Keshequa High School Q4-W11 SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

**Log online to the nearest tenth of a mile**		 1.00 mi
Performed as RX
Alyssa Guldenschuh 09/29/2017 Keshequa High School Q1-W7 - SPRINT TEST BENCHMARK #1 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

Log online to the nearest tenth of a mile		 5.00 mi
Performed as RX
Alyssa Guldenschuh 09/29/2017 Keshequa High School Q1-W7 - SPRINT TEST BENCHMARK #1 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

Log online to the nearest tenth of a mile		 5.60 mi
Performed as RX
Alyssa Guldenschuh 01/22/2018 Keshequa High School Q2-W13 - SPRINT TEST BENCHMARK #2 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

Log online to the nearest tenth of a mile		 5.39 mi
Performed as RX
Alyssa Guldenschuh 04/09/2018 Keshequa High School Q3-W9 - SPRINT TEST BENCHMARK #3 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

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

Log online to the nearest tenth of a mile		 6.00 km
Performed as RX
Alyssa Guldenschuh 05/29/2018 Keshequa High School Q4-W10 1 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 12m 40s
Performed as RX
Alyssa Guldenschuh 10/15/2018 Keshequa High School Q1-W9 - Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course		 00000m 00000s
Performed as RX
Alyssa Guldenschuh 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 0m 01s
Performed as RX
Alyssa Guldenschuh 05/22/2019 Keshequa High School Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 0m 01s
Performed as RX
Alyssa Guldenschuh 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		152 reps
Performed as RX
Alyssa Guldenschuh 04/02/2019 Keshequa High School Q3-W11 Jump Rope Benchmark #3 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		 1 reps
Performed as RX
Alyssa Guldenschuh 09/15/2017 Keshequa High School Q1-W3 - JUMP ROPE BENCHMARK #1 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. 		152 reps
Performed as RX
Alyssa Guldenschuh 04/09/2018 Keshequa High School Q3-W13 - JUMP ROPE BENCHMARK #3 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.		 160 reps
Performed as RX
Alyssa Guldenschuh 05/08/2018 Keshequa High School 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.		 110 reps
Performed as RX
Alyssa Guldenschuh 09/21/2018 Keshequa High School Q1-W4 - JUMP ROPE BENCHMARK #1 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.		 120 reps
Performed as RX
Alyssa Guldenschuh 11/28/2018 Keshequa High School Q2-W2 - JUMP ROPE BENCHMARK #2 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.		 170 reps
Performed as RX
Alyssa Guldenschuh 05/28/2019 Keshequa High School W4-Q6 - 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.		 1 reps
Performed as RX
Alyssa Guldenschuh 02/08/2018 Keshequa High School Q3-W2 - Wall Walk 2 Rounds for Time

10 Tuck Jumps
Lunge to half-court
Skip to endline
1 wall walk
Run to opposite baseline
 4m 24s
Performed as RX
Alyssa Guldenschuh 02/11/2019 Keshequa High School Q3-W3 - JUMP AROUND/B-Ball 2 Rounds for Time

20 Jumps over the rope
Run while jumping rope to opposite end of the gym
1 Circle Walk w/hands
Run while jumping rope back to start		 0m 01s
Performed as RX
Alyssa Guldenschuh 03/07/2019 Keshequa High School Q3-W1 - BBall Buffet 2 Rounds for Time

5 LH on the ball pushups
5 RH on the ball pushups
Dribble to opposite endline
10 BBall Jump overs
Dribble back to Start		 0m 01s
Performed as RX
Alyssa Guldenschuh 10/25/2018 Keshequa High School Q1-W11 - Wall Walkers 2 Rounds for Time

5 Wall Walks
Skip to Half
Bound to End
5 Push Ups
Sprint to Start		 1m 43s
Performed as RX
Alyssa Guldenschuh 11/14/2017 Keshequa High School Q2-W1 21-15-9

Bench Squats
Push Ups
Jump Ropes		 2m 10s
Performed as RX
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