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Athlete
Date
Location
Workout Name
Description
Results
Isaiah Khasidis
06/01/2018
None
Q4-W10 1 Mile Run Benchmark #2
1 Mile Run for time
- 2 laps around the school campus course
21m 31s
Performed as RX
Isaiah Khasidis
06/01/2018
None
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.
30 reps
Performed as RX
Isaiah Khasidis
06/01/2018
None
Q4-W2 - DEADLIFT BENCHMARK #4
Determine your 4th Quarter 1-Rep Max
Perform one warm-up set:
1 Rep Max X .30 - 8 Reps
Incrementally work your way up to your max weight performing no more than 2 reps per weight
When ready, Mr. Valentino must validate your max lift.
Log new 1-Rep Max online and with Mr. V
155lb lbs
Performed as RX
Isaiah Khasidis
06/01/2018
None
Q4-W7 - LONG JUMP BENCHMARK #4
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
0.30 mi
Performed as RX
Isaiah Khasidis
05/25/2018
None
Q4-W9 - PAINT AGILITY BENCHMARK #4
Paint Agility Benchmark
Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.
Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.
You will be timed, round to the nearest tenth of a second.
Log in Miles rounded to the tenth.
1.00 mi
Performed as RX
Isaiah Khasidis
05/23/2018
None
Q4-W8 - CORE BENCHMARK #4
Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.
1m 00s
Performed as RX
Isaiah Khasidis
05/18/2016
None
5 Round Jump Around
5 Rounds for Time
10 Single Jumps
Gym Length Down and Back
3m 20s
Performed as RX
Isaiah Khasidis
05/16/2016
None
Watch Me Dip, Watch Me Burpee
AMRAP in 3 Min
10 Dips
10 Burpees
6 rounds 58 reps
Performed as RX
Isaiah Khasidis
05/12/2016
None
PSST
3 Rounds for Time
10 chest to floor push ups
Skip across the width of gym
Sprint back
10 tuck jumps
2m 20s
Performed as RX
Isaiah Khasidis
05/04/2016
None
96 Reps
50 Jump Ropes
25 Push Ups
12 Bench Squats
6 Burpees
3 Over and Backs
2m 51s
Performed as RX
Isaiah Khasidis
05/02/2016
None
Galloping Bear
3 Rounds
10 squats
Bear Crawl to Side Line
10 Shoulder Taps w/feet on bench
Gallop back to start
2m 43s
Performed as RX
Isaiah Khasidis
04/28/2016
None
3 Move Fran
21-15-9
Burpees
Lunges
Dips
4m 04s
Performed as RX
Isaiah Khasidis
04/26/2016
None
No Rest Tabata
2 Rounds
20 seconds Jog
10 seconds work
Tuck Jump
Push Ups
Walking Lunge
Dips
36 reps
Performed as RX
Isaiah Khasidis
04/20/2016
None
Stepping Up, Stepping Out
2 Minutes
10 Step Ups
10 Push Ups - hands on curb
3 rounds 60 reps
Performed as RX
Isaiah Khasidis
04/18/2016
None
Five Min Oxidative
5 Minute Jog
5m 00s
Performed as RX
Isaiah Khasidis
04/12/2016
None
Diminishin My Glycogen
3 Rounds
10 burpees
Lunge to half
Bound to endline
10 chest to floor push ups
Sprint back to start
3m 34s
Performed as RX
Isaiah Khasidis
01/26/2016
None
Whole Lotta Tabata
Work through 8 Stations, 20 seconds on, 10 seconds rest
Wall Ball
Box Jumps
Push Ups
Dips
Kettle Bell Swings
Switch Lunges
Thrusters
Jump Rope
Post Total Reps
128 reps
Performed as RX
Isaiah Khasidis
01/20/2016
None
Whole Lotta Tabata
Work through 8 Stations, 20 seconds on, 10 seconds rest
Wall Ball
Box Jumps
Push Ups
Dips
Kettle Bell Swings
Switch Lunges
Thrusters
Jump Rope
Post Total Reps
76 reps
Performed as RX
Isaiah Khasidis
01/15/2016
None
Five for Time
Time Each Session for a final Total Time
Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"
Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"
210 reps
Performed as RX
Isaiah Khasidis
01/13/2016
None
Five for Time
Time Each Session for a final Total Time
Prescribed
.25 Mile Run
20 Squats - 45lb Bar
50 Push Ups - chest to floor
20 Thrusters - 45lb Bar
20 Box Jumps - 24"
Scaled
.25 Mile Run
20 Squats - 25lb Plate
50 Push Ups - chest to floor
20 Thrusters - 25lb Plate
20 Box Jumps - 12"
12m 59s
Performed as RX
Isaiah Khasidis
01/07/2016
None
Wilt Chamberlain
20 Left Arm on ball push ups
20 Right Arm on the ball push ups
20 Line Jumps w/basketball
20 Wall Jumps w/basketball
20 Butt to basketball squats
2m 15s
Performed as RX
Isaiah Khasidis
01/05/2016
None
6-4-2 Ballin
With basketball:
Widths dribbling
Burpees w/ball
Squats w/ball
5m 23s
Performed as RX
Isaiah Khasidis
12/21/2015
None
Down with 20lbs
2 Rounds for Time
10 Bench Squat w/20lbs
1 Gym Width - Overhead Lunge w/20lbs
1 Gym Width - Farmer Walk w/20lbs
10 Jump Ropes
2m 50s
Performed as RX
Isaiah Khasidis
12/17/2015
None
Wall Sit/Shoulder Tap
3 Minutes
Switching between Wall Sit and Shouder Taps
150 reps
Performed as RX
Isaiah Khasidis
12/15/2015
None
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 48s
Performed as RX
1
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