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Ashley Parthemer 10/11/2016 Keshequa High School None AMRAP in 1:30

10 Fast Feet
Belly to floor
Sprint width of the gym
10 Fast Feet
Belly to floor
Back Peddle to start		 4 reps
Performed as RX
Ashley Parthemer 10/11/2016 Keshequa High School Are You Ready For Some Football AMRAP in 1:30

10 Fast Feet
Belly to floor
Sprint width of the gym
10 Fast Feet
Belly to floor
Back Peddle to start		 4 reps
Performed as RX
Ashley Parthemer 10/06/2016 Keshequa High School Jump and Gallop 3 Rounds for Time
10 Jumps
Running Jump Rope to Endline
10 jump overs
Gallop back to start		 1m 44s
Performed as RX
Ashley Parthemer 10/04/2016 Keshequa High School Power Up 3 Rounds for Time

10 Push Ups - feet on bench
Bound across gym
10 Burpees
Power Skip Back
 1m 58s
Performed as RX
Ashley Parthemer 09/30/2016 Keshequa High School Leggo 2 Rounds for Time w/10lb Plate

10 Bench Squats w/weight at chest
Walking Lunge to Mid Court w/weight over head
One legged hop to opposite side w/weight in one hand w/arm extended
One legged hop back to mid court w/weight in other hand
Weight in the front of chest skip to start


 1m 20s
Performed as RX
Ashley Parthemer 09/26/2016 Keshequa High School Tri's and Bi's AMRAP
10 Push Ups
10 Dips
 5 rounds 5 reps
Performed as RX
Ashley Parthemer 09/20/2016 Keshequa High School Lower Body Power 3 Rounds for Time

10 Single Jump Ropes
Lunge to half
Skip to End
5 Burpees
Sprint to Start		 2m 24s
Performed as RX
Ashley Parthemer 09/16/2016 Keshequa High School Max Standing Vertical Jump Benchmark #1 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.		 11.00 mi
Performed as RX
Ashley Parthemer 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
 5.36 mi
Performed as RX
Ashley Parthemer 05/18/2016 Keshequa High School 5 Round Jump Around 5 Rounds for Time

10 Single Jumps
Gym Length Down and Back
 1m 25s
Performed as RX
Ashley Parthemer 05/16/2016 Keshequa High School Watch Me Dip, Watch Me Burpee AMRAP in 3 Min

10 Dips
10 Burpees		 6 rounds 7 reps
Performed as RX
Ashley Parthemer 05/12/2016 Keshequa High School PSST 3 Rounds for Time

10 chest to floor push ups
Skip across the width of gym
Sprint back
10 tuck jumps		 1m 42s
Performed as RX
Ashley Parthemer 05/04/2016 Keshequa High School 96 Reps 50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs		 1m 50s
Performed as RX
Ashley Parthemer 05/02/2016 Keshequa High School Galloping Bear 3 Rounds
10 squats
Bear Crawl to Side Line
10 Shoulder Taps w/feet on bench
Gallop back to start
 2m 17s
Performed as RX
Ashley Parthemer 04/28/2016 Keshequa High School 3 Move Fran 21-15-9
Burpees
Lunges
Dips
 03m 15s
Performed as RX
Ashley Parthemer 04/26/2016 Keshequa High School No Rest Tabata 2 Rounds
20 seconds Jog
10 seconds work

Tuck Jump
Push Ups
Walking Lunge
Dips		 67 reps
Performed as RX
Ashley Parthemer 04/20/2016 Keshequa High School Stepping Up, Stepping Out 2 Minutes
10 Step Ups
10 Push Ups - hands on curb		 6 rounds 10 reps
Performed as RX
Ashley Parthemer 04/18/2016 Keshequa High School Five Min Oxidative 5 Minute Jog
5m 00s
Performed as RX
Ashley Parthemer 04/14/2016 Keshequa High School Final 3rd 2 rounds for time

5 Kick Ups
5 Full ROM Squat Jumps
Skip To Half
Sprint Back		 1m 03s
Performed as RX
Ashley Parthemer 04/12/2016 Keshequa High School Diminishin My Glycogen 3 Rounds

10 burpees
Lunge to half
Bound to endline
10 chest to floor push ups
Sprint back to start		 3m 18s
Performed as RX
Ashley Parthemer 03/31/2016 Keshequa High School 2 Minutes Glycolytic Push Up Test Chest to Floor Push Up - As many reps as possible with good form in 2 mins

 40 reps
Performed as RX
Ashley Parthemer 03/18/2016 Keshequa High School Easter Beaster 2 Rounds For Time

Kettle Bell Single Arm Switch w/10lbs (10 reps)
Single Leg Bench Squat (10 reps - 5 each leg)
10 Walking Lunges Out w/10lbs
Two Foot Hops Back w/10lbs		 2m 07s
Performed as RX
Ashley Parthemer 01/22/2016 Keshequa High School Rollin Rollin Rollin 2 Mins AMRAP
Forward Rolls		 62 reps
Performed as RX
Ashley Parthemer 01/15/2016 Keshequa High School Tabata 1 4 Minute Total Body Tabata

20 Seconds On - 10 Seconds Rest
2 Rounds with 30 Second Intermission

Mountain Climbers
Air Squat
Air Bike
High Knees
Russian Twists
Burpees
Push Ups


http://viewpure.com/mgbFLPPCaWM?ref=search		 346 reps
Performed as RX
Ashley Parthemer 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 1m 06s
Performed as RX
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