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graham willett 02/10/2017 Keshequa High School 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		 3.90 mi
Performed as RX
graham willett 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
 3.90 mi
Performed as RX
Graham Willett 05/10/2018 Keshequa High School Q4-W6 - SPRINT TEST BENCHMARK #4 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**		 4.50 mi
Performed as RX
Graham Willett 09/11/2018 Keshequa High School 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**		 4.70 mi
Performed as RX
Graham Willett 01/08/2019 Keshequa High School Q2-W7 - 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**		 6.00 mi
Performed as RX
Graham Willett 01/08/2019 Keshequa High School Q2-W7 - 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**		 6.00 mi
Performed as RX
graham willett 10/03/2017 None 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		 16.00 mi
Performed as RX
Graham Willett 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		 4.73 mi
Performed as RX
Graham Willett 04/09/2018 Keshequa High School Q3-W9 - SPRINT TEST 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		 4.22 mi
Performed as RX
graham willett 10/06/2015 Keshequa High School None 1 Mile for time 8m 45s
Performed as RX
Graham Willett 05/29/2018 Keshequa High School Q4-W10 1 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 6m 10s
Performed as RX
graham willett 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.

 123 reps
Performed as RX
graham willett 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. 		37 reps
Performed as RX
Graham Willett 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. 		2 reps
Performed as RX
graham willett 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 17 reps
Performed as RX
graham willett 02/12/2016 Keshequa High School 175 100 jump ropes
50 push ups
25 dips

 4m 00s
Performed as RX
graham willett 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 5m 00s
Performed as RX
graham willett 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 1m 30s
Performed as RX
graham willett 11/16/2015 Keshequa High School 12-8-4 Rep for Time 12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk		 3m 20s
Performed as RX
graham willett 09/07/2016 Keshequa High School Push Up Benchmark #1 2 Min AMRAP

Hands off floor full range of motion push ups

Test of strength/endurance not power.
 39 reps
Performed as RX
graham willett 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.		 46 reps
Performed as RX
graham willett 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		 49 reps
Performed as RX
graham willett 01/22/2016 Keshequa High School Rollin Rollin Rollin 2 Mins AMRAP
Forward Rolls		 53 reps
Performed as RX
graham willett 10/03/2017 None 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. 		200 reps
Performed as RX
Graham Willett 01/11/2018 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.		 157 reps
Performed as RX
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