Group 4 testing

2
Mar

Group 4 testing

Flexibility Test
-Hold the bottom of a squat for up to 5 minutes. If you need assistance, you can hold a post.
-If test was previously completed, you can work on upper level flexibility tests (wall squats, etc.)

Core and Coordination Test
-150 single unders and Tabata situps for 7 reps is the first testing point.
-25 UB Doubles and 10 strict K2E in 60 sec is the next testing point.
-40 UB Doubles and Tabata situps for 11 reps is the last testing point before attempting Annie.

Kettlebell Test
-EMOM for 10 min – 24/22 Russian KBS @ 50/25#
-EMOM for 10 min – 24/22 One-Arm Russian KBS @ 50/35#

Mel

18 Responses

  1. Gabriel

    Flexibility Test
    -Hold the bottom of a squat for up to 5 minutes.
    -upper level flexibility tests (wall squats w/stick 6″ from wall 5311 tempo)
    BLUE III

    Core and Coordination Test
    -150 single unders
    -10 strict K2E in 60 sec
    -40 UB Doubles
    BLUE III

    Kettlebell Test
    -EMOM for 10 min – 24 Russian KBS @ 50#
    PURPLE

    Thanks Kevin!

  2. Cheryl

    Flexibility Test
    BLUE 3 (5x wall squat w stick 6″ from wall)

    Neuro Core and Coordination Test
    ORANGE (150 unbroken single skips + Tabata 9 butterfly legs, abmat sit-ups)

    Kettlebell Test
    ORANGE 3 (EMOM for 10 min – 20 Russian KBS @ 20#)

    Tripped a few times in the WU skipping. Thankfully it came together in time for the test.
    Thanks Kevin!

  3. Flexibility Test
    -Hold the bottom of a squat for up to 5 minutes
    – Wall overhead squats with PVC 10″ from wall 5311 tempo
    Blue I

    Neurological and Core Endurance
    -150 single unders unbroken
    – 10 Doubles unbroken
    – 15s hold hanging knee raise
    Orange I

    Kettlebell Test
    -EMOM 10 min / 24 Russian KBS @ 50#
    Purple

  4. Laura

    Flexibility Test
    -Hold the bottom of a squat for up to 5 minutes.
    -upper level flexibility tests (wall squats w/15# 2″ from wall 5311 tempo)
    Purple III

    Core and Coordination Test
    -150 single unders
    -40 UB Doubles
    -1 strict k2e (actually 5 or 6)
    Orange III

    Kettlebell Test
    -EMOM for 10 min – 24 Russian KBS @ 25#
    PURPLE

    Thanks Blake and all the coaches helping test!

  5. Jeff Leger

    Flexibility Test
    -Hold the bottom of a squat for up to 5 minutes. If you need assistance, you can hold a post.
    -If test was previously completed, you can work on upper level flexibility tests (wall squats, etc.)

    5 min hold. 6” from wall with PVC.

    Core and Coordination Test
    -150 single Unders
    -10 strict K2E in 60 sec unbroken
    -40 UB Doubles

    Kettlebell Test
    -EMOM for 10 min – 24/22 Russian KBS @ 50/25#

    Completed

    Great nooner

  6. Fred

    Flexibility Test
    – Hold the bottom of a squat for up to 5 minutes.
    – Practiced wall O/H squats

    Core and Coordination Test
    -150 single unders and Tabata situps for 7 reps is the first testing point – done
    -25 UB Doubles and 10 strict K2E in 60 sec is the next testing point – 25 DU’s done
    Worked on strict knees to elbows… had trouble finding my elbow.
    Next time… get up wiggle knee around to find elbow to make reps count.
    Achieved: Blue I

    Kettlebell Test
    -EMOM for 10 min – 24/22 Russian KBS @ 50/25# – Purple

  7. Heather Skeard

    Flexibility:
    Did 3:42 on the squat hold then needed to pee (Blue 3)

    Finish it once I’m not pregnant
    Then did 5 squats with PVC at 10inches, 6 inches, and 2 inches
    So overall was blue 3

    Core and neuro:
    Did my 40 doubles for purple – but Not allowed to do sit ups so I Did some knees to elbows.. stuck with 1 cause I was half kipping.
    Level orange 3 till I’m allowed to do sit ups

    Kettlebells
    22/min Russian with 30#
    Level = purple –

  8. Stephdh120

    Flexibility
    5 min squat
    10″wall squat
    (Blue 1)

    Neuro/Core
    150 single unders
    7 Tabata Situps/ abmat
    (Orange)

    KB Emom 10mins
    22 Russian Kb (25#)
    (Orange 3)

  9. Aubrey

    Flexibility Test
    -Hold the bottom of a squat for up to 5 minutes.
    5 min hold. 10” from wall with PVC.
    Blue 1
    Core and Coordination Test
    -150 single Unders
    -3 Doubles
    Tabata 8 sit-ups
    Orange II
    Kettlebell Test
    -EMOM for 10 min – 24 Russian KBS 50#
    Purple

  10. Kelly B

    Flexibilty: 5 min squat hold
    Orange III
    Apparently I have the flexibility of a rock

    Neuro/Core: 40 unbroken DU’s/5 strict K2E
    Blue I

    Kettlebell: EMOM 10min 1 arm 35#/22 reps
    Brown I

    Thanks Kevin, Shane, Amanda, Cara 🙂

    Great work everyone!

  11. John Hunt

    Flexibility Test
    -Hold the bottom of a squat for up to 5 minutes
    – Wall overhead squats with PVC 10″ from wall
    Blue I

    Neurological and Core Endurance
    -150 single unders unbroken
    – 3 Double unders
    – Tabata 8 sit-ups
    Orange II

    Kettlebell Test
    -EMOM for 10 min – Russian KBS @ 50# (started with 24 Reps, by the end I was down to 16 Reps)
    Blue

    Thanks Kevin, Shane, Cara and Amanda

  12. Marcel

    Flexibility Test
    -Hold the bottom of a squat for up to 5 minutes
    – Wall overhead squats with PVC 6” from wall

    Blue III

    Neurological and Core Endurance

    Orange III

    Kettlebell Test

    -EMOM for 10 min – One-hand Russian KBS @ 50# for 16 reps

    Purple I

  13. Jeff Leech

    5 minute squat hold/4″ squat from wall (tried 2″ from the wall. close to getting it)
    blue 3

    40 doubles/10 strict knees to elbows
    blue 3

    24 EMOM 53# russian kettlebell swings for 10 minutes
    brown 1
    (this was harder than I thought it would be…felt it in the traps)

  14. Samantha Both

    Flexibility – 6″ from wall with PVC pipe. I don’t have the shoulder mobility for 2″.

    Neurological & Core — 25 DU mixed with singles + Tabata 9 sit ups.

    Kettlebell test — 22/minute done with 35# because the lighter KB were all gona.

  15. Flexibility Test
    -Hold the bottom of a squat for up to 5 minutes.
    -upper level flexibility tests (wall squats w/stick 6″ from wall)
    BLUE III

    Core and Coordination Test
    -143 single unders
    -6 tabata situps
    Yellow II

    Kettlebell Test
    -EMOM for 10 min – 22 Russian KBS @ 25#
    PURPLE

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