Level 1 - Schedule and Review Standards
Monday January 16 - 2012
Basic Squat, Military Press, Ring Dips
The standards are:
- Squat - 50 Free Squats, full range of motion, no knee breaking, correct posture. Allowable no-reps - 5
- Military Press - 25% of body weight for 10 reps. Full lockout, no body language, rest must be in racked position
- Ring Dips - 10 dips with red assistance band. Full range of motion (shoulders below elbows). Allowable no-reps - 2
Wednesday January 18 - 2012
Medicine Ball Clean
The standards are:
- Medicine Ball Clean - 12lb Dynamax Medicine Ball x 10. Full competancy must be demonstrated in technique, in particular the catch.
Friday January 20 - 2012
Pushup, Static Hang, Knees to Chest, Run 400m
The standards are:
- Pushup - full range of motion (chest to the floor), no knees on ground. Male 20 Female 10.
- Static Hang - Demonstrated active shoulders. 30 Seconds
- Knees to chest - Knees must make contact with the chest. 3 repetitions without losing grip.
- 400m Run. Indoor 2:20 Outdoor 2:04
Saturday January 21 - 2012
Situps, Wall Ball, Row 2000m
The standards are:
- Sit-ups - 30 repetitions, full range of motion (either elbows to knees or hands to toes).
- Wall Ball - 10lb Dynamax to 8'. Full range of motion. Must clear the line on each attempt. No Bouncing. Allowable-no-reps - 2
- 2000m Row. Demonstrated ability to perform the drive, pull, release and recover. Manage stroke rate and 2000m instant break time. Male 8:10, Female 9:50.
Monday January 23 - 2012
Kettlebell Swing (Agatsu), Run 800m, Dumbbell Snatch
The standards are:
- Kettlebell Swing - 16kg Kettlebell x 25 repetitions. Demonstrate good technique (shoulders behind knees, lumbar support, lift to eye level) . Allowable no-reps - 3
- Run 800m Indoor 5:00 Outdoor 4:20
- Dumbbell Snatch. Female 15lbs x 10 per arm. Male 25lbs x 10 per arm. Demonstrated technique. Set from below the knee, lift of tee-shirt (close to body), arm to ear lockout. Allowable no-reps - 2 per arm.
Wednesday January 25 - 2012
Deadlift, Vertical Jump
The standards are:
- Deadlift. Demonstrated technique. Setup, hip extension, lumbar support. 75% bodyweight x 10
- Vertical Jump - 10" vertical jump as measured by hand positon above the head
Friday January 27 - 2012
L-Sit, Pull-Up, Row 500
The standards are:
- L-sit. 10 second hold legs straight
- Pull-ups. 10 reps. Chin over bar. Maximum assistance is RED Band.
- 500m Row - Demonstrated ability to perform the drive, pull, release and recover. Manage stroke rate and 500m instant break time. Male 1:55, Female 2:20.
Saturday January 28 - 2012
Christina, Run 1600
The standards are:
- Christina. Time limit 15 minutes. 3 Rounds of: 500m Row, 12 Deadlifts (75% bodyweight), 21 box Jumps (20"). Must demonstrate acceptable deadlift form (hip extension rather than lower back flexion and hip extension on box).
- Squat - 50 Free Squats, full range of motion, no knee breaking, correct posture. Allowable no-reps - 5
- Military Press - 25% of body weight for 10 reps. Full lockout, no body language, rest must be in racked position
- Ring Dips - 10 dips with red assistance band. Full range of motion (shoulders below elbows). Allowable no-reps - 2
Level 1 - Schedule and Review Standards
Monday January 30 - 2012
Medicine Ball Clean
The standards are:
- Medicine Ball Clean - 12lb Dynamax Medicine Ball x 10. Full competancy must be demonstrated in technique, in particular the catch.
Wednesday February 1 - 2012
Pushup, Static Hang, Knees to Chest, Run 400m
The standards are:
- Pushup - full range of motion (chest to the floor), no knees on ground. Male 20 Female 10.
- Static Hang - Demonstrated active shoulders. 30 Seconds
- Knees to chest - Knees must make contact with the chest. 3 repetitions without losing grip.
- 400m Run. Indoor 2:20 Outdoor 2:04
Friday February 3 - 2012
Situps, Wall Ball, Row 2000m
The standards are:
- Sit-ups - 30 repetitions, full range of motion (either elbows to knees or hands to toes).
- Wall Ball - 10lb Dynamax to 8'. Full range of motion. Must clear the line on each attempt. No Bouncing. Allowable-no-reps - 2
- 2000m Row. Demonstrated ability to perform the drive, pull, release and recover. Manage stroke rate and 2000m instant break time. Male 8:10, Female 9:50.
Saturday February 4 - 2012
Kettlebell Swing (Agatsu), Run 800m, Dumbbell Snatch
The standards are:
- Kettlebell Swing - 16kg Kettlebell x 25 repetitions. Demonstrate good technique (shoulders behind knees, lumbar support, lift to eye level) . Allowable no-reps - 3
- Run 800m Indoor 5:00 Outdoor 4:20
- Dumbbell Snatch. Female 15lbs x 10 per arm. Male 25lbs x 10 per arm. Demonstrated technique. Set from below the knee, lift of tee-shirt (close to body), arm to ear lockout. Allowable no-reps - 2 per arm.
Monday February 6 - 2012
Deadlift, Vertical Jump (Box Jumps)
The standards are:
- Deadlift. Demonstrated technique. Setup, hip extension, lumbar support. 75% bodyweight x 10
- Vertical Jump - 10" vertical jump as measured by hand positon above the head
Wednesday February 8 - 2012
L-Sit, Pull-Up, Row 500
The standards are:
- L-sit. 10 second hold legs straight
- Pull-ups. 10 reps. Chin over bar. Maximum assistance is RED Band.
- 500m Row - Demonstrated ability to perform the drive, pull, release and recover. Manage stroke rate and 500m instant break time. Male 1:55, Female 2:20.
Friday February 10 - 2012
Christina, Run 1600
The standards are:
- Christina. Time limit 15 minutes. 3 Rounds of: 500m Row, 12 Deadlifts (75% bodyweight), 21 box Jumps (20"). Must demonstrate acceptable deadlift form (hip extension rather than lower back flexion and hip extension on box).
- Squat - 50 Free Squats, full range of motion, no knee breaking, correct posture. Allowable no-reps - 5
- Military Press - 25% of body weight for 10 reps. Full lockout, no body language, rest must be in racked position
- Ring Dips - 10 dips with red assistance band. Full range of motion (shoulders below elbows). Allowable no-reps - 2
Saturday February 11 - 2012
Basic Squat, Military Press, Ring Dips
The standards are:
- Squat - 50 Free Squats, full range of motion, no knee breaking, correct posture. Allowable no-reps - 5
- Military Press - 25% of body weight for 10 reps. Full lockout, no body language, rest must be in racked position
- Ring Dips - 10 dips with red assistance band. Full range of motion (shoulders below elbows). Allowable no-reps - 2
Level 1 - Schedule and Review Standards
Monday February 13 - 2012
Pushup, Static Hang, Knees to Chest, Run 400m
The standards are:
- Pushup - full range of motion (chest to the floor), no knees on ground. Male 20 Female 10.
- Static Hang - Demonstrated active shoulders. 30 Seconds
- Knees to chest - Knees must make contact with the chest. 3 repetitions without losing grip.
- 400m Run. Indoor 2:20 Outdoor 2:04
Wednesday February 15 - 2012
Situps, Wall Ball, Row 2000m
The standards are:
- Sit-ups - 30 repetitions, full range of motion (either elbows to knees or hands to toes).
- Wall Ball - 10lb Dynamax to 8'. Full range of motion. Must clear the line on each attempt. No Bouncing. Allowable-no-reps - 2
- 2000m Row. Demonstrated ability to perform the drive, pull, release and recover. Manage stroke rate and 2000m instant break time. Male 8:10, Female 9:50.
Friday February 17 - 2012
Kettlebell Swing (Agatsu), Run 800m, Dumbbell Snatch
The standards are:
- Kettlebell Swing - 16kg Kettlebell x 25 repetitions. Demonstrate good technique (shoulders behind knees, lumbar support, lift to eye level) . Allowable no-reps - 3
- Run 800m Indoor 5:00 Outdoor 4:20
- Dumbbell Snatch. Female 15lbs x 10 per arm. Male 25lbs x 10 per arm. Demonstrated technique. Set from below the knee, lift of tee-shirt (close to body), arm to ear lockout. Allowable no-reps - 2 per arm.
Saturday February 18 - 2012
Deadlift, Vertical Jump (Box Jumps)
The standards are:
- Deadlift. Demonstrated technique. Setup, hip extension, lumbar support. 75% bodyweight x 10
- Vertical Jump - 10" vertical jump as measured by hand positon above the head
Monday February 20 - 2012
L-Sit, Pull-Up, Row 500
The standards are:
- L-sit. 10 second hold legs straight
- Pull-ups. 10 reps. Chin over bar. Maximum assistance is RED Band.
- 500m Row - Demonstrated ability to perform the drive, pull, release and recover. Manage stroke rate and 500m instant break time. Male 1:55, Female 2:20.
Wednesday February 22 - 2012
Christina, Run 1600
The standards are:
- Christina. Time limit 15 minutes. 3 Rounds of: 500m Row, 12 Deadlifts (75% bodyweight), 21 box Jumps (20"). Must demonstrate acceptable deadlift form (hip extension rather than lower back flexion and hip extension on box).
- Squat - 50 Free Squats, full range of motion, no knee breaking, correct posture. Allowable no-reps - 5
- Military Press - 25% of body weight for 10 reps. Full lockout, no body language, rest must be in racked position
- Ring Dips - 10 dips with red assistance band. Full range of motion (shoulders below elbows). Allowable no-reps - 2
Friday February 24 - 2012
Basic Squat, Military Press, Ring Dips
The standards are:
- Squat - 50 Free Squats, full range of motion, no knee breaking, correct posture. Allowable no-reps - 5
- Military Press - 25% of body weight for 10 reps. Full lockout, no body language, rest must be in racked position
- Ring Dips - 10 dips with red assistance band. Full range of motion (shoulders below elbows). Allowable no-reps - 2
Saturday February 25 - 2012
Medicine Ball Clean
The standards are:
- Medicine Ball Clean - 12lb Dynamax Medicine Ball x 10. Full competancy must be demonstrated in technique, in particular the catch.