Warm-up Workout Results

Workout Name
Hello Kitty: Squat Lunge Push up Jumping Jacks Aloha: Sumo Squat Hot foot lizard Backward lunge 2 foot lat line hops Sunrise in the Sea: Lunge matrix-up Jumping lunge Push up Break dancer Hang Loose: Lunge matrix-out Star Jump Wall crossover 1 foot lat line hops I am a Robot: Goblet Squat Mountain climber T-push up Floor crossover Baby Barracuda: 1 leg Squat 5 step burpees Push up 1 hand wall throw Date Number of Rounds: Date Number of Rounds: Date Number of Rounds: Date Number of Rounds: Date Number of Rounds: Date Number of Rounds: 05/02/2013 2.5 06/02/2013 3.25 18/03/2013 4.5 20/03/2013 3.75 30/04/2013 5 01/05/2013 5 03/06/2013 5.5

12/02/2013

15/02/2013

3.5

3.75

13/02/2013

21/05/2013

5.75

5.5

05/03/2013

23/05/2013

2.5

09/03/2013

24/04/2013

29/05/2013

3.25

4.5

Hello Kitty
6 4 2 0 Number of Rounds: 6 4 2 0

Aloha

Number of Rounds:

Sunrise in the Sea

3.8 3.6 3.4 3.2 5.8 5.6 Number of Rounds: 5.4 5.2

Hang loose
Number of Rounds:

I am Robot
3.2 3 2.8 2.6 2.4 2.2

Number of Rounds:

Baby Barracuda
6 4 2 0 3/1/2013 4/1/2013 5/1/2013 Number of Rounds:

Physical Competence Assessments

Assessment
Beep Test # of laps 12 Minute run # of laps 60 degree Sit up Seconds Lateral Bridge Seconds Lunge Repetitions Double-Leg Squat Repetitions Push up Repetitions

Early Date
Progression/Score 27 25

Mid Term Date

End Date

Progression/Score Progression/Score 43 27 90 seconds (Front Bridge Plank) Right: 56 seconds Left: 82 seconds 11 (Walking) 10 (parallel) 15 (Bench push up) 48 30 90 seconds (Front bridge Hands) Right: 71 seconds Left: 70 seconds 12 (with ball) 11 (1 leg squat, 11 in each leg) 15 (standard push ups)

90 seconds Right: 35seconds Left: 80 seconds 6 (Lunge and return) 11 (90degrees) 15 (knees)

Prgression
60 50 40 30 20 10 0 1 2 3 Beep Test # of laps 12 Minute run # of laps