Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Location Workout Name DescriptionSort Results
Lily Kiser 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
Lily Kiser 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
 4.78 mi
Performed as RX
Lily Kiser 10/06/2015 Keshequa High School None 1 Mile for time 13m 37s
Performed as RX
Lily Kiser 12/08/2016 Keshequa High School Q2-W6 1 Min AMRAP

Agility Ladder
Step In Step Outs
Start with both feet out side a box on the agility ladder.
Step in the box with one foot, then the other foot.
Step out of the box with one foot, then the other foot.
When both feet have made it back out of the box, that equals one rep.

 97 reps
Performed as RX
Lily Kiser 03/03/2017 Keshequa High School Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		30 reps
Performed as RX
Lily Kiser 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. 		17 reps
Performed as RX
Lily Kiser 12/11/2015 Keshequa High School 1 Min Step Test 1 Min Max Reps
Start outside of the agility ladder on two feet
Step in with one foot followed by other foot
Step out with one foot followed by other foot
Repeat as many reps as possible.

1 Rep equals stepping in and out

 89 reps
Performed as RX
Lily Kiser 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 13 reps
Performed as RX
Lily Kiser 09/21/2015 Keshequa High School Larry Legend (#33) 1 Round for Time

10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
 2m 22s
Performed as RX
Lily Kiser 04/08/2016 Keshequa High School Double Under Wonder 10 Double Under Jump Ropes for time 3m 00s
Performed as RX
Lily Kiser 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 3m 18s
Performed as RX
Lily Kiser 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 1m 20s
Performed as RX
Lily Kiser 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 0m 59s
Performed as RX
Lily Kiser 11/16/2015 Keshequa High School 12-8-4 Rep for Time 12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk		 2m 12s
Performed as RX
Lily Kiser 03/16/2016 Keshequa High School Tabata 2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
 141 reps
Performed as RX
Lily Kiser 12/02/2016 Keshequa High School Q2-W5 3 Move AMRAP 2 Min AMRAP

10 Chest to Floor Push Ups
10 Bench Squats
10 Tuck Jumps

Keep Track of Rounds and Reps
 2 rounds 20 reps
Performed as RX
Lily Kiser 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.
 47 reps
Performed as RX
Lily Kiser 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.		 40 reps
Performed as RX
Lily Kiser 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		 48 reps
Performed as RX
Lily Kiser 01/22/2016 Keshequa High School Rollin Rollin Rollin 2 Mins AMRAP
Forward Rolls		 15 reps
Performed as RX
Lily Kiser 04/20/2016 Keshequa High School Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb		 5 rounds 1 reps
Performed as RX
Lily Kiser 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

 40 reps
Performed as RX
Lily Kiser 12/15/2015 Keshequa High School 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 18s
Performed as RX
Lily Kiser 04/26/2016 Keshequa High School No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 56 reps
Performed as RX
Lily Kiser 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
1m 25s
Performed as RX
1234Next