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Sebastion Dwyer 02/23/2016 Keshequa High School Hockey Heaven 3 Rounds for Time

One gym length over running with hockey stick above head
20 hockey stick jump overs
One gym length back skipping with stick above head
10 Bench Squats with stick above head		 2m 00s
Performed as RX
Sebastion Dwyer 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 3m 21s
Performed as RX
Sebastion Dwyer 02/08/2016 Keshequa High School Badminton Tabata Badminton Tabata

Line Walk Over Push-Ups
Line Jumps - Front to Back
Line Mountain Climbers - Both Legs Simultaneously
Line Taps - Side to Side

Log Total Reps		 140 reps
Performed as RX
Sebastion Dwyer 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 15 reps
Performed as RX
Sebastion Dwyer 01/04/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 15 reps
Performed as RX
Sebastion Dwyer 01/05/2017 Keshequa High School Q2-W12 End to End 2 Rounds for Time
Endline to Endline

10 Shoulder Taps
Lunge to Half
Hop On One Foot from half to Endline
20 Calf Raises facing wall
Hop on One Foot to Halfcourt
Mogul Jumps to Endline (Two foot diagonal jumps)
 1m 52s
Performed as RX
Sebastion Dwyer 01/06/2017 Keshequa High School Q2-W12 End to End 2 Rounds for Time
Endline to Endline

10 Shoulder Taps
Lunge to Half
Hop On One Foot from half to Endline
20 Calf Raises facing wall
Hop on One Foot to Halfcourt
Mogul Jumps to Endline (Two foot diagonal jumps)
 1m 42s
Performed as RX
Sebastion Dwyer 01/13/2017 Keshequa High School Q2-W13 2 Rounds for Time

15 Air Squats - butt to ankles down and straight leg stand
Frankenstein Walk
10 Shoulder Taps
Backward Jog
 1m 45s
Performed as RX
Sebastion Dwyer 01/14/2017 Keshequa High School Q2-W13 2 Rounds for Time

15 Air Squats - butt to ankles down and straight leg stand
Frankenstein Walk
10 Shoulder Taps
Backward Jog
 1m 30s
Performed as RX
Sebastion Dwyer 01/18/2017 Keshequa High School Q2-W14 2 Rounds For Time

10 Single Jump Jump Ropes
Farmer Walk Across the Gym (Weight in One Hand)
10 Mason Twists w/weight - Weight Touches the Floor
Farmer Walk Back Across The Gym (Opposite Hand)
10 Single Arm Side Plank Raise 		1m 45s
Performed as RX
Sebastion Dwyer 01/19/2017 Keshequa High School Q2-W14 2 Rounds For Time

10 Single Jump Jump Ropes
Farmer Walk Across the Gym (Weight in One Hand)
10 Mason Twists w/weight - Weight Touches the Floor
Farmer Walk Back Across The Gym (Opposite Hand)
10 Single Arm Side Plank Raise 		2m 25s
Performed as RX
Sebastion Dwyer 01/20/2017 Keshequa High School Q2-W15 21-15-9
Double Leg Mountain Climbers (Both in and out)
Bench Squats
Line Jumps


 1m 40s
Performed as RX
Sebastion Dwyer 01/23/2017 Keshequa High School Q2-W15 21-15-9
Double Leg Mountain Climbers (Both in and out)
Bench Squats
Line Jumps


 1m 35s
Performed as RX
Sebastion Dwyer 01/20/2017 Keshequa High School Q2-W15 21-15-9
Double Leg Mountain Climbers (Both in and out)
Bench Squats
Line Jumps


 1m 35s
Performed as RX
Sebastion Dwyer 01/31/2017 Keshequa High School Q3-W1 MAX VERTICAL BENCHMARK 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		 21.00 mi
Performed as RX
Sebastion Dwyer 02/01/2017 Keshequa High School Q3-W1 MAX VERTICAL BENCHMARK 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		 18.00 mi
Performed as RX
Sebastion Dwyer 02/06/2017 Keshequa High School Q3-W2 - 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.		 31 ft
Performed as RX
Sebastion Dwyer 02/07/2017 Keshequa High School Q3-W2 - 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.		 31 ft
Performed as RX
Sebastion Dwyer 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
Sebastion Dwyer 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.		 44 reps
Performed as RX
Sebastion Dwyer 02/10/2017 Keshequa High School Q3-W4 - SPRINT TEST BENCHMARK 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

Measure in Miles - Round to the nearest tenth		 4.00 mi
Performed as RX
Sebastion Dwyer 02/13/2017 Keshequa High School Q3-W4 - SPRINT TEST BENCHMARK 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

Measure in Miles - Round to the nearest tenth		 4.00 mi
Performed as RX
Sebastion Dwyer 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. 		20 reps
Performed as RX
Sebastion Dwyer 02/15/2017 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. 		24 reps
Performed as RX
Sebastion Dwyer 03/01/2017 Keshequa High School Q3-W6 3 Rounds for Time

10 Bench Squats w/10lb Weight
10 Dips
5 Single Leg Lunge w/10lb Weight (Right)
5 Single Leg Lunge w/10lb Weight (Left)

 2m 15s
Performed as RX
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