Weight Training

Week of May 14-18

Monday, May 14
Objectives: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Parallel Squat
-Max. Out: Parallel Squat
*5-3-1 Repetitions
3. Cool Down: Stretch

Tuesday, May 15
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Bench Press
-Max. Out: Bench Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Wednesday, May 16
Objective: Performa and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Conditioning: 12-Minute Run
3. Cool Down: Stretch

Thursday, May 17
Objective: Perform and complete evaluations and assessments.
1. Warm Ups: Dot Drill
2. Review Technique: Incline Press
-Max. Out: Incline Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Friday, May 18
Objective: Perform proper fitness and exercise techniques.
1. Warm Ups: Dot Drill
2. Choose Teams
3. Alternate Activity: Volleyball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max. Out:
-Parallel Squats
-Bench Press
-Incline Press
3. Conditioning: 12 Minute Run


Week of May 7-11

Monday, May 7
Objective: Develop muscular strength and endurance.
1. Warm Up: Up & Over x 1
2. Lower Body/Ab Workout
-10-8-6/3 x 10
*Box Squats/Roll Outs
*Straight Leg Deadlift/Toe Touches
*Calf Raises/Throw Downs
*Hex Bar Deadlift/Plate Abs

Tuesday, May 8
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-10-8-6
*Bench Press/Skull Crushers
*Shoulder Press/Arm Curls
*Upright Rows/Bent Rows
*Student Chosen Upper Body Lift
3. Cool Down: Stretch

Wednesday, May 9
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Timed Mile
3. Cool Down: Stretch

Thursday, May 10
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Up & Over x 1
2. Upper Body/
-10-8-6
*Bench Press/Skull Crushers
*Shoulder Press/Arm Curls
*Upright Rows/Bent Rows
*Student Chosen Upper Body Lift
3. Cool Down: Stretch

Friday, May 11
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Soccer Tennis
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 1 Mile Timed Run



Week of April 30-May 4

Monday, April 30
Objective: Develop muscular strength and endurance.
1. Warm Up: Up & Over x 1
2. Lower Body/Ab Workout
-2 x 10/2 x 15 Repetitions
*Parallel Squat/Sit Ups
*Bar Lunges/Criss Cross Abs
*Calf Raises/Scissor Abs
*Hex Bar Deadlift/Plate Abs

Tuesday, May 1
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 10 Repetitions
*Bench Press
*Incline Press
*Arm Curls
*Student Chosen Upper Body Lift
3. Cool Down: Stretch

Wednesday, May 2
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up and Overs x 10
3. Cool Down: Stretch

Thursday, May 3
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Up & Over x 1
2. Upper Body/
-2 x 10 Repetitions
*Upright Rows
*Bench Press
*Arm Curls
*Pull Ups
3. Cool Down: Stretch

Friday, May 4
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Pickle Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up and Overs x 10


Week of April 23-27

Monday, April 23
SPRING HOLIDAY—NO SCHOOL

Tuesday, April 24
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout (Endurance)
-2 x 45 Seconds (Light Weight)
*Bench Press/Bent Rows-Pull Ups/Dips
*Shoulder Press/Arm Curls-Reverse Flies/Push Ups
*Bent Over Rows/Wrist Curls-Shrugs/Plate Raises
3. Cool Down: Stretch

Wednesday, April 25
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up and Overs x 10
3. Cool Down: Stretch

Thursday, April 26
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Up & Over x 1/2
2. Lower Body/Ab Workout (Endurance)
-2 x 45 Seconds (Light Weight)
*Parallel Squat/Sit Ups-Calf Raises/Toe Touches
*Hex Bar Deadlift/Criss Cross-Lunges/Hanging Abs
*Straight Leg Deadlift/Scissors-Glut Ham Raises/Plate Abs
3. Cool Down: Stretch

Friday, April 27
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Soccer
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up and Overs x 10


Week of April 16-20

Monday, April 16
PARCC TESTING
ELA 1 8:20-9:50
ELA 2 9:55-11:25
A Lunch 11:25-11:55
4th Period 11:30-12:10
B Lunch 12:10-12:40
4th Period 12:00-12:40
1st Period 12:45-1:35
2nd Period 1:40-2:30
3rd Period 2:35-3:20

Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Up and Over x ½
2. Lower Body/Ab Workout
-6-4-2/3 x 15
*Parallel Squats/Double Leg Lifts
*Hex Bar Deadlift/Scissor Abs
*Leg Extensions/Throw Downs
*Leg Curls/Plate Abs
*Calf Raises/Criss Cross Abs
*Lunges/Hanging Abs
*Hip Press/Sit Ups
*Machine Squats/Crunches
3. Cool Down: Stretch

Tuesday, April 17
PARCC TESTING
ELA 3 8:20-11:10
MTH 1 10:10-11:50
A Lunch 11:50-12:20
4th Period 11:55-12:30
B Lunch 12:30-1:00
4th 12:20-1:00
5th Period 1:05-1:45
6th Period 1:50-2:30
7th Period 2:35-3:20

Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-6-4-2/3 x 10
*Floor Bench/Wrist Curls
*Bar Pull Ups/Dips
*Machine Punches/Arm Curls
*Lat. Pulls/Bent Rows
*Shoulder Press/Tri-Extension
*Upright Rows/Bent Over Rows
*Hammer Machine/Push Ups
*Hammer Machine/Ropes
3. Cool Down: Stretch

Wednesday, April 18
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up and Overs x 10
3. Cool Down: Stretch

Thursday, April 19
PARCC TESTING
MTH 2 8:20-11:10
MTH 3 10:10-11:50
A Lunch 11:50-12:20
4th Period 11:55-12:30
B Lunch 12:30-1:00
4th 12:20-1:00
5th Period 1:05-1:45
6th Period 1:50-2:30
7th Period 2:35-3:20

Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-6-4-2/3 x 10
*Floor Bench/Wrist Curls
*Bar Pull Ups/Dips
*Machine Punches/Arm Curls
*Lat. Pulls/Bent Rows
*Shoulder Press/Tri-Extension
*Upright Rows/Bent Over Rows
*Hammer Machine/Push Ups
*Hammer Machine/Ropes
3. Cool Down: Stretch

Friday, April 20
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Badminton
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up and Overs x 10


Week of April 9-13

Monday, April 9
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Up and Over x ½
2. Lower Body/Ab Workout
-10-8-6/3 x 15
*Hex Bar Deadlift/Sit Ups
*Hex Bar Calf Raises/Toe Touches
*Box Squats/Throw Downs
*Bar Lunges/Plate Abs
3. Cool Down: Stretch

Tuesday, April 10
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-10-8-6/3 x 10
*Bench Press/Dumbbell Push Ups
*Shoulder Press/Bent Rows
*Bent Over Rows/Arm Curls
*Shrugs/Wrist Curls

Wednesday, April 11
Objective: Set goals for developing muscular strength and endurance.
1. Warm Up: Up and Over x ½
2. Partner Conditioning
-3 x 30 Seconds (Exercise/Rest)
*Push Ups
*Sit Ups
*Lunges
*Dips
*Step Ups
*Throw Downs
3. Cool Down: Stretch

Thursday, April 12
Objective: Lift proper weight.
1. Warm Up: Dot Drill
2. Upper Body Workout
-10-8-6
*Bench Press/Gorilla Curls
*Incline Press/Skull Crushers
*Bent Over Rows/Upright Rows
*Shrugs/Wrist Curls
3. Cool Down: Stretch

Friday, April 13
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Up and Over x ½
2. Choose Teams
3. Alternate Activity: Lacrosse
4. Cool Down: Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning


Week of April 2-6

Monday, April 2
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-2 x 10/2 x 15
*Front Squats/Roll Outs
*Bar Lunges/Hanging Abs
*Hex Bar Deadlift/Sit Ups
*Calf Raises/Plate Abs

Tuesday, April 3
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-2 x 10/2 x 15
*Floor Bench/Dumbbell Push Ups
*Shoulder Press/Bent Rows
*Reverse Flies/Punches
*Upright Rows/Hulks
3. Cool Down: Stretch

Wednesday, April 4
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up and Overs x 10
3. Cool Down: Stretch

Thursday, April 5
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-2 x 10/2 x 15
*Floor Bench/Dumbbell Push Ups
*Shoulder Press/Bent Rows
*Reverse Flies/Punches
*Upright Rows/Hulks
3. Cool Down: Stretch

Friday, April 6
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Basketball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up and Overs x 10


SPRING BREAK MARCH 26-30

Week of March 19-23

Monday, March 19
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-6/4/2
*Front Squats/Roll Outs
*Bar Lunges/Hanging Abs
*Hex Bar Deadlift/Sit Ups
*Calf Raises/Plate Abs

Tuesday, March 20
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-6/4/2
*Floor Bench/Dumbbell Push Ups
*Shoulder Press/Bent Rows
*Reverse Flies/Punches
*Upright Rows/Hulks
3. Cool Down: Stretch

Wednesday, March 21
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up and Overs x 10
3. Cool Down: Stretch

Thursday, March 22
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-6/4/2
*Floor Bench/Dumbbell Push Ups
*Shoulder Press/Bent Rows
*Reverse Flies/Punches
*Upright Rows/Hulks
3. Cool Down: Stretch

Friday, March 23
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Tennis
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up and Overs x 10


Week of March 12-16

Monday, March 12
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-3 x 8 Repetitions
*Parallel Squats/Roll Outs
*Bar Lunges/Hanging Abs
*Straight Leg Deadlift/Sit Ups
*Calf Raises/Plate Abs

Tuesday, March 13
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-3 x 8 Repetitions
*Bench Press/Tri-Extensions
*Incline Press/Arm Curls
*Reverse Flies/Flies
*Upright Rows/Bent Rows
3. Cool Down: Stretch

Wednesday, March 14
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: 10 x 10
-Power Cleans
3. Cool Down: Stretch

Thursday, March 15
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-3 x 8 Repetitions
*Bench Press/Tri-Extensions
*Incline Press/Arm Curls
*Reverse Flies/Flies
*Upright Rows/Bent Rows
3. Cool Down: Stretch

Friday, March 16
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Mat Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Power Cleans


Week of March 5-9

Monday, March 5
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Ab Workout
-2 x 30 Second Circuits
*Box Squats/Toe Touches
*Lunges/Roll Outs
*Leg Extensions/Curls/Decline Abs
*Hex Bar Deadlift/Sit Ups
*Straight Leg Deadlift/Planks
*Hip Press/Squats (Machines)

Tuesday, March 6
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-2 x 30 Second Circuits
*Shoulder Press/Arm Curls
*Upright Rows/Bent Rows
*Lat. Pulls/Push Ups
*Bench Press/Dips
*Underbar Pull Ups/Wrist Curls
*Hammer Machines
3. Cool Down: Stretch

Wednesday, March 7
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up and Overs x 10
3. Cool Down: Stretch

Thursday, March 8
Objective: Participate in an individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body/Ab Workout
-2 x 30 Second Circuits
*Shoulder Press/Arm Curls
*Upright Rows/Bent Rows
*Lat. Pulls/Push Ups
*Bench Press/Dips
*Underbar Pull Ups/Wrist Curls
*Hammer Machines
3. Cool Down: Stretch

Friday, March 9
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Basketball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up and Overs x 10


Week of February 26-March 2

Monday, February 26
Objectives: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Parallel Squat
-Max. Out: Parallel Squat
*5-3-1 Repetitions
3. Cool Down: Stretch

Tuesday, February 27
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review Technique: Bench Press
-Max. Out: Bench Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Wednesday, February 28
Objective: Performa and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Conditioning: 12-Minute Run
3. Cool Down: Stretch

Thursday, March 1
Objective: Perform and complete evaluations and assessments.
1. Warm Ups: Dot Drill
2. Review Technique: Incline Press
-Max. Out: Incline Press
*5-3-1 Repetitions
3. Cool Down: Stretch

Friday, March 2
Objective: Perform proper fitness and exercise techniques.
1. Warm Ups: Dot Drill
2. Choose Teams
3. Alternate Activity: Volleyball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max. Out:
-Parallel Squats
-Bench Press
-Incline Press
3. Conditioning: 12 Minute Run


Week of February 19-23

Monday, February 19
PRESIDENT’S DAY HOLIDAY—NO SCHOOL

Tuesday, February 20
Objectives: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Review: Lifting/Spotting Techniques
3. Upper Body Workout
-10-8-6/3 x 10
*Bench Press/Arm Curls
*Shoulder Press/Dips
*Upright Rows/Push Ups
*Shrugs/Bar Pulls
4. Cool Down: Stretch

Wednesday, February 21
Objective: Develop respiratory endurance.
1. Dot Drill
2. Conditioning
-6 Station Circuits
*Sit Ups
*Push Ups
*Toe Touches
*Burpies with Push Up
*Lunges
*Mountain Climbers
3. Cool Down: Stretch

Thursday, February 22
Objectives: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Review: Lifting/Spotting Techniques
3. Upper Body Workout
-10-8-6/3 x 10
*Bench Press/Arm Curls
*Shoulder Press/Dips
*Upright Rows/Push Ups
*Shrugs/Bar Pulls
4. Cool Down: Stretch

Friday, February 23
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Hockey
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Circuits


Week of February 12-16

Monday, February 12
Objective: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Review: Lifting/Spotting Techniques
3. Lower Body/Ab Workout
-2 x 30 Seconds
*Parallel Squats/Toe Touches
*Straight Leg Deadlift/Scissor Abs
*Calf Raises/Roll Outs
*Straight Bar Deadlift/Criss Cross Abs
4. Cool Down: Stretch

Tuesday, February 13
Objectives: Develop muscular strength and endurance.
1. Warm Up: Dot Drill
2. Review: Lifting/Spotting Techniques
3. Upper Body Workout
-2 x 30 Seconds
*Bench Press/Skull Crushers
*Incline Press/Gorilla Curls
*Upright Rows/Wrist Curls
*Shrugs/Standing Rows
4. Cool Down: Stretch

Wednesday, February 14
Objective: Develop respiratory endurance.
1. Dot Drill
2. Conditioning
-Up and Overs x 8
3. Cool Down: Stretch

Thursday, February 15
NO SCHOOL—PARENT/TEACHER CONFERENCES

Friday, February 16
Objective: Exhibit socially desirable behaviors.
1. Warm Up: Up and Over
2. Alternate Activity: Kick Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: Up and Overs x 8


Week of February 5-9

Monday, February 5
Objective: Complete evaluations and assessments.
1. Unit Test: Swimming

Tuesday, February 6
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim

Wednesday, February 7
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim

Thursday, February 8
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim

Friday, February 9
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim
___________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Unit Test: Swimming


Week of January 29-February 2

Monday, January 29
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 10

Tuesday, January 30
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 10

Wednesday, January 31
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim

Thursday, February 1
Objective: Perform and assess team sports (swimming).
1. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
2. Lap Swim x 10

Friday, February 2
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim
___________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Lap Swim


Week of January 22-26

Monday, January 22
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 8

Tuesday, January 23
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 8

Wednesday, January 24
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim

Thursday, January 25
Objective: Perform and assess team sports (swimming).
1. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
2. Lap Swim x 8

Friday, January 26
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim
___________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Lap Swim


Week of January 15-19

Monday, January 15
MLK HOLIDAY—NO SCHOOL

Tuesday, January 16
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 8

Wednesday, January 17
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim

Thursday, January 18
Objective: Perform and assess team sports (swimming).
1. Review: Swimming Rules
2. In-Pool Warm Up
-1 Lap
*Hands Above Head/Bouncing
3. Lap Swim x 8

Friday, January 19
Objective: Exhibit socially desirable behaviors.
1. Review: Swimming/Diving Board Rules
2. Free Swim
___________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Lap Swim


Week of January 8-12

Monday, January 8
Objectives: Display proper lifting techniques to develop specific muscle groups.
1. Swimming: Start Tuesday: January 16
2. Warm Up: Dot Drill
3. Review Lifting Technique:
-Parallel Squat
4. Lower Body/Ab Workout
-2 x 10 Repetitions
*Parallel Squats/Sit Ups
*Hex Bar Deadlift/Toe Touches
*Calf Raises/Criss Cross Abs
*Lunges/Scissor Abs
5. Cool Down: Stretch

Tuesday, January 9
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 10 Repetitions
*Bench Press/Arm Curls
*Incline Press/Skull Crushers
*Bent Over Rows/Upright Rows
*Shrugs/Wrist Curls
3. Cool Down: Stretch

Wednesday, January 10
Objective: Know and practice proper swimming pool safety procedures.
1. Hand Out & Go Over: Swimming Rules and Contract (Return by Tuesday, January 16)
2. Choose Teams
3. Alternate Activity: Kick Ball

Thursday, January 11
Objective: Identify and develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 10 Repetitions
*Bench Press/Arm Curls
*Incline Press/Skull Crushers
*Bent Over Rows/Upright Rows
*Shrugs/Wrist Curls
3. Cool Down: Stretch
Friday, January 12
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: 12-Minute Run
3. Cool Down: Stretch
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning: 12 Minute Run
3. Swimming Rules and Contract
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