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Ashley Wray 11/17/2016 Keshequa High School 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		 5.40 mi
Performed as RX
Ashley Wray 04/04/2017 None 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		 15.00 mi
Performed as RX
Ashley Wray 04/04/2017 None 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		 15.00 mi
Performed as RX
Ashley Wray 06/08/2017 Keshequa High School 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		 6.14 mi
Performed as RX
Ashley Wray 06/08/2017 Keshequa High School 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		 6.14 mi
Performed as RX
Ashley Wray 04/02/2019 Keshequa High School Q3-W12 - Sprint Benchmark #3 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**		 16.00 mi
Performed as RX
Ashley Wray 10/04/2018 None Q1-W1 - 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**		 5.20 mi
Performed as RX
Ashley Wray 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		 6.20 mi
Performed as RX
Ashley Wray 10/15/2018 Keshequa High School Q1-W9 - Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course		 21m 50s
Performed as RX
Ashley Wray 06/10/2019 None Q4-W5 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 14m 08s
Performed as RX
Ashley Wray 12/08/2016 Keshequa High School 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.

 6 reps
Performed as RX
Ashley Wray 04/04/2017 None Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		21 reps
Performed as RX
Ashley Wray 04/04/2017 None Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		21 reps
Performed as RX
Ashley Wray 03/03/2017 Keshequa High School Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		21 reps
Performed as RX
Ashley Wray 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		59 reps
Performed as RX
Ashley Wray 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 4 reps
Performed as RX
Ashley Wray 06/10/2019 None Q4-W1 - 5 for 5 10 Push Ups
10 Dips
10 Burpees
10 Lunges
10 Plank Push Ups

 160 rounds 0 reps
Performed as RX
Ashley Wray 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 1m 28s
Performed as RX
Ashley Wray 12/02/2016 Keshequa High School 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
 3 rounds 0 reps
Performed as RX
Ashley Wray 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.		 15 reps
Performed as RX
Ashley Wray 06/08/2017 Keshequa High School Q4-W3 - PUSH UP BENCHMARK 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.		 37 reps
Performed as RX
Ashley Wray 11/15/2016 Keshequa High School 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		 4 reps
Performed as RX
Ashley Wray 11/15/2016 Keshequa High School 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		 30 reps
Performed as RX
Ashley Wray 04/02/2019 Keshequa High School Q3-W11 Jump Rope Benchmark #3 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		 210 reps
Performed as RX
Ashley Wray 09/21/2018 Keshequa High School Q1-W4 - 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.		 147 reps
Performed as RX
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