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
justice james 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 28 reps
Performed as RX
justice james 11/18/2016 None 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		 4.20 mi
Performed as RX
justice james 04/24/2017 None Q4-W2 - 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
justice james 09/13/2016 None 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
 3.00 mi
Performed as RX
justice james 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		 5.18 mi
Performed as RX
justice james 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		 4 ft
Performed as RX
justice james 10/06/2015 Keshequa High School None 1 Mile for time 6m 46s
Performed as RX
justice james 12/09/2016 None 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.

 420 reps
Performed as RX
justice james 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

 110 reps
Performed as RX
justice james 01/04/2017 None Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 16 reps
Performed as RX
justice james 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
 1m 45s
Performed as RX
justice james 04/08/2016 None Double Under Wonder 10 Double Under Jump Ropes for time 1m 47s
Performed as RX
justice james 04/12/2016 None Double Under Wonder 10 Double Under Jump Ropes for time 2m 30s
Performed as RX
justice james 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 3m 35s
Performed as RX
justice james 03/16/2016 None Tabata 2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
 105 reps
Performed as RX
justice james 12/05/2016 None 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
 4 rounds 6 reps
Performed as RX
justice james 09/09/2016 None Push Up Benchmark #1 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.
 59 reps
Performed as RX
justice james 06/08/2017 None Q4-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 34 reps
Performed as RX
justice james 11/16/2016 None 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		 56 reps
Performed as RX
justice james 01/22/2016 Keshequa High School Rollin Rollin Rollin 2 Mins AMRAP
Forward Rolls		 35 reps
Performed as RX
justice james 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. 		163 reps
Performed as RX
justice james 01/23/2018 Keshequa High School Q2-W9 - 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.		 177 reps
Performed as RX
justice james 04/20/2016 None Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb		 4 rounds 10 reps
Performed as RX
justice james 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

 44 reps
Performed as RX
justice james 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
 1m 15s
Performed as RX
1234Next