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PE 10 Nov 28-Dec 2
Due Date: 12/2/2016
Subject: P.E. 10

MONDAY:

 

Topic 1—Driver Preparation Procedures

The student will utilize basic procedures and readiness techniques to enter, start, and secure the vehicle, and

perform basic vehicle maintenance checks.

Topic 2—Identifying Vehicle Control Devices

The student will recognize and understand the function and operation of each vehicular alert or warning

symbol, control device, information device, and comfort system

 

TUESDAY:

 

Topic 3—Operating Vehicle Control Devices

The student will demonstrate proper steering, braking, and acceleration techniques, and be able to operate

the vehicular systems and devices while seated in the driver’s seat.

 

 

WEDNESDAY:

 

Topic 4—Vehicle Balance Considerations

The student will recognize the effects of steering, braking, and acceleration on the balance of a vehicle, and

will demonstrate vehicular control utilizing vehicle balance techniques.

 

 

THURSDAY:

 

Topic 5—Standard Vehicle Reference Points

The student will utilize standard vehicle reference points to determine and execute lane placement, stopping

position, and turning maneuvers.

 

 

 

FRIDAY:

 

TEST



PE 9 Nov 28-Dec 2
Due Date: 12/2/2016
Subject: P.E. 10

MONDAY:

 

·          Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of passing.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

TUESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of setting.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

WEDNESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of spiking.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

THURSDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of serving.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

 

FRIDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of serving.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.



Drivers Ed Module 2
Due Date: 11/18/2016
Subject: P.E. 10

MONDAY:

 

Topic 1—Driver Preparation Procedures

The student will utilize basic procedures and readiness techniques to enter, start, and secure the vehicle, and

perform basic vehicle maintenance checks.

Topic 2—Identifying Vehicle Control Devices

The student will recognize and understand the function and operation of each vehicular alert or warning

symbol, control device, information device, and comfort system

 

TUESDAY:

 

Topic 3—Operating Vehicle Control Devices

The student will demonstrate proper steering, braking, and acceleration techniques, and be able to operate

the vehicular systems and devices while seated in the driver’s seat.

 

 

WEDNESDAY:

 

Topic 4—Vehicle Balance Considerations

The student will recognize the effects of steering, braking, and acceleration on the balance of a vehicle, and

will demonstrate vehicular control utilizing vehicle balance techniques.

 

 

THURSDAY:

 

Topic 5—Standard Vehicle Reference Points

The student will utilize standard vehicle reference points to determine and execute lane placement, stopping

position, and turning maneuvers.

 

 

 

FRIDAY:

 

TEST



PE 9
Due Date: 11/18/2016
Subject: P.E. 10

MONDAY:

 

·          Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of passing.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

TUESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of setting.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

WEDNESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of spiking.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

THURSDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of serving.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

 

FRIDAY:

   Stretch using proper technique.

·         8 min run

·         Each student will learn and practice the basic skill of serving.

·         Each student will be placed on a team and play a game of volleyball emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 



Weight Lifting
Due Date: 11/18/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Oct 31-Nov 4
Due Date: 11/4/2016
Subject: Sport Exercise & Health Science

Group 1                                                                      Group 2

Physioball Db Incline 4x8 @ 75% Bench Max          Power Cleans 4x80%, 3x85%, 2x90%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 4x80%, 3x85%, 2x90%                                   American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

 

 

 

TUESDAY:

 

Group 2                                                                      Group 1

Physioball Db Incline 4x8 @ 75% Bench Max          Power Cleans 4x80%, 3x85%, 2x90%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 4x80%, 3x85%, 2x90%                                   American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

 

 

WEDNESDAY:

 

Group 1                                                                      Group 2

Front Squat 4x80%, 3x85%, 2x90%                          Dead Lift 4x80%, 3x85%, 2x90%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

 

 

THURSDAY:

 

Group 2                                                                      Group 1

Front Squat 4x80%, 3x85%, 2x90%                          Dead Lift 4x80%, 3x85%, 2x90%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

 

 

 

FRIDAY:

 

YOGA



Oct 31-Nov 4
Due Date: 11/4/2016
Subject: P.E. 10

MONDAY:

Class discussion of Virginia Driver’s Manual

PP 19-24

 

TUESDAY:

Class discussion of Virginia Driver’s Manual

PP 25-32

 

WEDNESDAY:

Class Discussion of Virginia Driver’s Manual

PP 33-34, PP5-6, PP 10-12

 

THURSDAY:

Review DMV Manual

Test on DMV Manual Tomorrow

 

FRIDAY:

Test



PE 9 Oct 31-Nov 4
Due Date: 11/4/2016
Subject: P.E. 10

MONDAY:

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking

 

 

 

TUESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

 

·         Alternate Activity---Walking

 

 

WEDNESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking

 

 

 

 

THURSDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking

 

 

 

 

 

FRIDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking



Weight Lifting Nov 28-Dec 2
Due Date: 11/2/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                      Group 2

Physioball Db Incline 3x8 @ 70%                             Power Cleans 3x8 @ 70%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 3x8 @ 70%                                                     American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

 

 

 

TUESDAY:

 

Group 2                                                                      Group 1

Physioball Db Incline 3x8 @ 70%                             Power Cleans 3x8 @ 70%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 3x8 @ 70%                                                     American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

 

WEDNESDAY:

 

Group 1                                                                      Group 2

Front Squat 3x8 @ 70%                                             Dead Lift 3x8 @ 70%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

 

 

THURSDAY:

 

Group 2                                                                      Group 1

Front Squat 3x8 @ 70%                                             Dead Lift 3x8 @ 70%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

 

 

 

 

FRIDAY:

 

YOGA



Oct 24-28, 2016
Due Date: 10/28/2016
Subject: P.E. 10

MONDAY:

 

Stretch

Run 8 min

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

TUESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

WEDNESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

THURSDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

FRIDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee



Oct 24-28, 2016
Due Date: 10/28/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Oct 17-21
Due Date: 10/21/2016
Subject: Sport Exercise & Health Science

MONDAY:

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

TUESDAY:

 Group 2                                                                                        Group 1

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

WEDNESDAY:

 Group 1                                                                                       Group 2

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 THURSDAY:

 Group 2                                                                                     Group 1

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

FRIDAY:

 YOGA



Oct 17-21
Due Date: 10/21/2016
Subject: Sport Exercise & Health Science

MONDAY:

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

TUESDAY:

 Group 2                                                                                        Group 1

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

WEDNESDAY:

 Group 1                                                                                       Group 2

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 THURSDAY:

 Group 2                                                                                     Group 1

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

FRIDAY:

 YOGA



Oct 17-21
Due Date: 10/21/2016
Subject: P.E. 10

MONDAY:

Class discussion of Virginia Driver’s Manual

PP 19-24

 

TUESDAY:

Class discussion of Virginia Driver’s Manual

PP 25-32

 

WEDNESDAY:

Class Discussion of Virginia Driver’s Manual

PP 33-34, PP5-6, PP 10-12

 

THURSDAY:

Review DMV Manual

Test on DMV Manual Tomorrow

 

FRIDAY:

Test



PE 9 Oct 17-21
Due Date: 10/21/2016
Subject: P.E. 10

MONDAY:

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking

 

 

 

TUESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking

 

 

 

 

WEDNESDAY:

 

·         Stretch using proper technique.

·         8 min run

·          Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking

 

 

 

THURSDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking

 

 

 

 

 

FRIDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

·         Alternate Activity---Walking



Oct 10-14
Due Date: 10/14/2016
Subject: P.E. 10

MONDAY:

 

Stretch

Run 8 min

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

TUESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

WEDNESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

THURSDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

FRIDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee



Oct 10-14
Due Date: 10/14/2016
Subject: Sport Exercise & Health Science

MONDAY:

·         Testing

·         Bench Max

·         Squat Max

 

 

TUESDAY:

 

·         Testing

·         Power Clean Max

·         Push Press Max

 

 

 

WEDNESDAY:

 

·         Testing

·         Dead Lift Max

·         Snatch Max

 

 

THURSDAY:

 

·         Bench Press 3 x 6/Bent Rows 3 x 6

·         Power Cleans 3 x 6/Russian Swings 3 x 15

·         Squats 3 x 6/Tuck Jumps 3 x 8

 

FRIDAY:

 

YOGA



Sports Science
Due Date: 10/7/2016
Subject: Sport Exercise & Health Science

Group 1                                                                                   Group 2

Power Cleans 1 x 6 @ 75%                                                    Squats 1 x 6 @ 75 %

                       1 x 5 @ 80%                                                                1 x 5 @ 80%

                       1 x 4 @ 85 %                                                               1 x 4 @ 85%

                       1 x 3 @ 90 %                                                               1 x 3 @ 90%

Split Jumps    4 x 16                                                                Glute/Ham 4 x 6

Bench             1 x 6 @ 75%                                                    RDL     1 x 10 @ 50%

                       1 x 5 @ 80%                                                                1 x 10 @ 55%

                       1 x 4 @ 85%                                                                1 x 10 @ 60%

                       1 x 3 @ 90%

Bent Rows     4 x 10                                                               Physioball Push-ups 3 x 15

Single Leg Box Jumps 3 x 6 ea leg                                         Lunges 3 x 10 ea leg

Rope Jumps 3 x 100 Both Feet                                               Speed Skaters 3 x 16

                           50 Left Foot

                           50 Rt. Foot

           

 

 

TUESDAY:

 

Group 2                                                                                   Group 1

Power Cleans 1 x 6 @ 75%                                                    Squats 1 x 6 @ 75 %

                       1 x 5 @ 80%                                                                1 x 5 @ 80%

                       1 x 4 @ 85 %                                                               1 x 4 @ 85%

                       1 x 3 @ 90 %                                                               1 x 3 @ 90%

Split Jumps    4 x 16                                                                Glute/Ham 4 x 6

Bench             1 x 6 @ 75%                                                    RDL     1 x 10 @ 50%

                       1 x 5 @ 80%                                                                1 x 10 @ 55%

                       1 x 4 @ 85%                                                                1 x 10 @ 60%

                       1 x 3 @ 90%

Bent Rows     4 x 10                                                               Physioball Push-ups 3 x 15

Single Leg Box Jumps 3 x 6 ea leg                                         Lunges 3 x 10 ea leg

Rope Jumps 3 x 100 Both Feet                                               Speed Skaters 3 x 16

                           50 Left Foot

                           50 Rt. Foot

 

 

 

WEDNESDAY:

 

Group 1                                                                                   Group 2

Push Press 1 x 6 @ 75%                                                         Dead Lift 1 x 6 @ 75%

                  1 x 5 @ 80%                                                                          1 x 5 @ 80%

                  1 x 4 @ 85%                                                                          1 x 4 @ 85%

                  1 x 3 @ 90%                                                                          1 x 3 @ 90%

TRX Atomic Push-ups 4 x 12                                                 Squat Jumps 3 x 12

Russian Swings 3 x 15                                                            Thrusters 3 x 15

Ball Slams 3 x 15                                                                    Battle Ropes 3 x 15 sec. (Alt, Single,                                                                 

                                                                                                Snake, Slam)

DB Snatch 3 x 10 @ 40%                                                       Landmine Clean and Press 3 x 10 ea.

                                                                                               Side

Hip Thrusters 3 x 10                                                             Biceps/Triceps 3 x 10 ea.                     

 

THURSDAY:

 

Group 2                                                                                   Group 1

Push Press 1 x 6 @ 75%                                                         Dead Lift 1 x 6 @ 75%

                  1 x 5 @ 80%                                                                          1 x 5 @ 80%

                  1 x 4 @ 85%                                                                          1 x 4 @ 85%

                  1 x 3 @ 90%                                                                          1 x 3 @ 90%

TRX Atomic Push-ups 4 x 12                                                 Squat Jumps 3 x 12

Russian Swings 3 x 15                                                            Thrusters 3 x 15

Ball Slams 3 x 15                                                                    Battle Ropes 3 x 15 sec. (Alt, Single,                                                                

                                                                                                Snake, Slam)

DB Snatch 3 x 10 @ 40%                                                       Landmine Clean and Press 3 x 10 ea.

                                                                                               Side

 

 

 

 

FRIDAY:

 

YOGA



PE 10
Due Date: 10/7/2016
Subject: P.E. 10

MONDAY:

Class discussion of Virginia Driver’s Manual

PP 4-18

 

TUESDAY:

Class discussion of Virginia Driver’s Manual

PP 19-24

 

WEDNESDAY:

PP 25-32

 

 

THURSDAY:

PP 33-34, PP5-6, PP 10-12

Test on DMV Manual Tomorrow

 

FRIDAY:

Test



PE 9
Due Date: 10/7/2016
Subject: P.E. 10

MONDAY:

 

·          Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

TUESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

WEDNESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

 

THURSDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

 

 

FRIDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 



PE 9/10
Due Date: 9/30/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Stretch

Sit-ups

Each student will be placed on a team and will play a game of Kickball. 

 

TUESDAY:

Stretch

Pull-ups

Each student will be placed on a team and will play a game of Kickball. 

 

 

WEDNESDAY:

Stretch

V-Sit/Trunk Extension

Each student will be placed on a team and will play a game of Kickball. 

 

THURSDAY:

Stretch

Mile Run

Each student will be placed on a team and will play a game of Kickball. 

 

 

FRIDAY:

 

Height/Weight

Each student will be placed on a team and will play a game of Kickball.  



Weight Lifting
Due Date: 9/30/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Weight Lifting
Due Date: 9/23/2016
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



PE 9/10
Due Date: 9/23/2016
Subject: P.E. 10

MONDAY:

 

Stretch

Run 8 min

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

TUESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

WEDNESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

THURSDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

FRIDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee



Sept 12-16
Due Date: 9/16/2016
Subject: P.E. 10

MONDAY:

 

Stretch

Run 8 min

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

TUESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

WEDNESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

THURSDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee

 

FRIDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

Alternate Activity—Walking/Frisbee



Sept 12-16
Due Date: 9/16/2016
Subject: Sport Exercise & Health Science

MONDAY:

Sports Nutrition Manual

 

TUESDAY:

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

 

 

WEDNESDAY:

Group 2                                                                                        Group 1

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

 

 

THURSDAY:

Speed Ladders/Conditioning

 

FRIDAY:

 

YOGA



Sept 5-9
Due Date: 9/9/2016
Subject: Sport Exercise & Health Science

MONDAY:

NO SCHOOL

 

 

TUESDAY:

Pre-Testing Pro Shuttle

 

WEDNESDAY:

Pre-Testing Med Ball Chest Throw

 

THURSDAY:

Yoga

 

 

 

FRIDAY:

Nutrition Manual



Sept 5-9
Due Date: 9/9/2016
Subject: P.E. 10

MONDAY:

NO SCHOOL

 

TUESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 

 

 

 

 

 

WEDNESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

THURSDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 

FRIDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 



Oct 12-19, 2015 PE 9/10
Due Date: 10/12/2015
Subject: P.E. 10

MONDAY:

 

Stretch

Run 8 min

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

TUESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 

 

 

 

 

 

WEDNESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

THURSDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 

FRIDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 



PE 9 Oct 12-16
Due Date: 10/12/2015
Subject: P.E. 10

MONDAY:

 

·         Stretch using proper technique.

·         5 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

 

 

TUESDAY:

 

·         Stretch using proper technique.

·         5 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

WEDNESDAY:

·         Stretch using proper technique.

·         5 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

THURSDAY:

·         Stretch using proper technique.

·         5 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.

 

FRIDAY:

·         Stretch using proper technique.

·         5 min run

·         Each student will be placed on a team and play a game of volley tennis emphasis will be placed of proper use of skills learned.  Rules of the game will be discussed and applied as they come up.



Oct 12-19, 2015 Weight Lifting
Due Date: 10/12/2015
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

YOGA



Sports Science
Due Date: 9/28/2015
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

Yoga



PE 9/10
Due Date: 9/28/2015
Subject: P.E. 10

MONDAY:

 Stretch

Sit-ups

Each student will be placed on a team and will play a game of football. 

 

 TUESDAY:

Stretch

Pull-ups

Each student will be placed on a team and will play a game of football. 

 

 WEDNESDAY:

Stretch

V-Sit/Trunk Extension

Each student will be placed on a team and will play a game of football. 

 

 THURSDAY:

Stretch

Mile Run

Each student will be placed on a team and will play a game of football. 

 

FRIDAY:

Stretch

Each student will be placed on a team and will play a game of football.  



PE 9/10 Sept 21-25
Due Date: 9/25/2015
Subject: P.E. 10

MONDAY:

 

Stretch

Run 8 min

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

TUESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 

 

 

 

 

 

WEDNESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

THURSDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 

FRIDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 



Sports Exercise Sept 21-25
Due Date: 9/25/2015
Subject: Sport Exercise & Health Science

MONDAY:

·         Testing

·         Bench Max

·         Squat Max

 

 

TUESDAY:

 

·         Testing

·         Power Clean Max

·         Push Press Max

 

 

 

WEDNESDAY:

 

·         Testing

·         Dead Lift Max

·         Snatch Max

 

 

THURSDAY:

 

·         Bench Press 3 x 6/Bent Rows 3 x 6

·         Power Cleans 3 x 6/Russian Swings 3 x 15

·         Squats 3 x 6/Tuck Jumps 3 x 8

 

FRIDAY:

 

YOGA



PE 10 April 13-17
Due Date: 4/17/2015
Subject: P.E. 10

MONDAY:

 

Topic 1—Processing Information

The student will define driver information processing and apply processing principles to determine roadway

position, establish vehicle speed, and communicate with other roadway users.

 

T-5.1 "Basic Requirements for Driving"

T-5.2 "Space Management System Components"

T-5.3 "Visual Fields"

T-5.4 "Search Practices"

T-5.5 "Communicating"

T-5.6 "Managing Visual Searches"

T-5.7 "Managing Visual Searches"

T-5.8 "Determining Following Intervals"

T-5.9 "Visual Search Categories"

T-5.10 "Highway Conditions"

T-5.11 "Traffic Controls"

T-5.12 "Motor Vehicles"

T-5.13 "Non-Motorized Users"

T-5.14 "Controlling Space to the Front"

T-5.15 "Make Space with Lane Position"

T-5.16 "Staggered Stops

 

 

TUESDAY:

 

Topic 2—Intersections, Curves, and Hills

The student will utilize basic space management concepts to adjust speed or the path of travel when

approaching controlled and uncontrolled intersections, and curves and hills with line of sight or path of travel

limitations.

Topic 3—Passing

The student will demonstrate an ability to select and safely execute speed and position adjustments for

passing another vehicle

 

T-5.17 "Intersection Search Patterns”

T-5.18 "Lane Markings”

T-5.19 "Line of Sight Through Curves”

T-5.20 "Line of Sight Through Curves”

T-5.21 "Line of Sight Through Curves”

T-5.22 "Line of Sight Over Hill

T-5.23 "Determining Passing Time/Space Needs”

T-5.24 "Determining Passing Time/Space Needs”

T-5.25 "Passing Considerations”

T-5.26 "Passing Procedures”

T-5.27 "Passing Procedures

 

WEDNESDAY:

 

Topic 1—Characteristics of Expressways

The student will understand the characteristics of expressways.

Topic 2—Entering, Changing Lanes, and Exiting

The student will apply risk-reducing strategies to enter and exit traffic, steer, establish speed and lane

position, pass other vehicles, and travel on multiple-lane roadways

 

T-6.1 "Characteristics of an Expressway”

T-6.2 "Cloverleaf Interchange”

T-6.3 "Diamond Interchange”

T-6.4 "Trumpet Interchange”

T-6.5 "Frontage Road Interchange”

T-6.6 "Common Expressway Signs”

T-6.7 "Common Expressway Signals”

T-6.8 "Expressway Lane Markings”

T-6.9 "Entrance Ramps”

T-6.10 "Entering the On Ramp”

T-6.11 "Entering Acceleration Lane”

T-6.12 "Entering Merge Area”

T-6.13 "Entering the Gap in Flow”

T-6.14 "Entering the Traffic Flow”

T-6.15 "Entering the Appropriate Lane”

T-6.16 "Reduced Risk Lane Changes”

T-6.17 "Choosing Lanes at Exit/Entrance”

T-6.18 "Choosing Lanes on Roadways”

T-6.19 "Passing on Multi-Lane Roads”

T-6.20 "When Being Passed”

T-6.21 "Multiple Lane Roadway Exit”

T-6.22 "Lane Position at Exit”

T-6.23 "Deceleration on Exit”

T-6.24 "Adjusting Exit Speed”

T-6.25 "Weave Lane”

T-6.26 "Potential Exiting Problem

 

THURSDAY:

 

Topic 3—High Speed Considerations

The student will understand the added risks and precautions necessary when driving on an expressway

at speeds up to 65 miles per hour.

 

T-6.27 "On the Roadway...Do Not”

T-6.28 "On the Roadway...Do Not”

T-6.29 "Multiple Lane Roadway Dangers”

T-6.30 "Multiple Lane Roadway Dangers”

T-6.31 "Highway Hypnosis”

T-6.32 "Ramp Metering”

T-6.33 "Short Trips on Expressways”

T-6.34 "Long Trips on Expressways”

T-6.35 "Reducing Risk Entering the Roadway”

T-6.36 "Increase Following Distance”

T-6.37 "Special Roadway Conditions”

 

 

 

FRIDAY:

 

TEST



PE 10 March 23-17
Due Date: 3/20/2015
Subject: P.E. 10

 

MONDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

TUESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

 

 

WEDNESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

 

THURSDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

 

 

 

FRIDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.



Sports Science/ Strength & Conditioning
Due Date: 3/20/2015
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                                  Group 2

Front Squats 4x80%, 4x80%, 3x85%                                     Bench Press 4x80%, 4x80%, 3x85% 

Split Jumps 3 x 5 ea. Leg                                                        DB Single Arm Bent Rows 3 x 8 ea. Arm

RDL 3 x 8 50% Dead Lift Max                                             Russian Swings 3 x 15

Hip Thrusters 3 x 8                                                                 Ball Slams 3 x 12

Step-Up/Press 3 x 6 ea. Leg                                                    Dead Lift 4x80%, 4x80%, 3x85%    

TRX Bi/Tri 3 x 10 ea.                                                             Broad Jumps 3 x 6

 

TUESDAY:

 

Group 2                                                                                  Group 1

Front Squats 4x80%, 4x80%, 3x85%                                     Bench Press 4x80%, 4x80%, 3x85% 

Split Jumps 3 x 5 ea. Leg                                                        DB Single Arm Bent Rows 3 x 8 ea. Arm

RDL 3 x 8 50% Dead Lift Max                                             Russian Swings 3 x 15

Hip Thrusters 3 x 8                                                                 Ball Slams 3 x 12

Step-Up/Press 3 x 6 ea. Leg                                                    Dead Lift 4x80%, 4x80%, 3x85%    

TRX Bi/Tri 3 x 10 ea.                                                             Broad Jumps 3 x 6

 

 

 

WEDNESDAY:

 

Group 1                                                                                  Group 2

Squats 4x80%, 4x80%, 3x85%                                               Power Cleans 4x80%, 4x80%, 3x85%

Tuck Jumps 3 x 8                                                                    Glute/Ham 3 x 10

DB Hang Cleans 3 x 8                                                            DB Snatch 3 x 8

Tire Slams (Overhand) 3 x 10 ea. Side                                   TRX Atomic Push-Ups 3 x 12

Lunges 3 x 6 ea. Leg                                                               BOSU Ball Goblet Squat 3 x 10

Rope Jumps 3 x 100 Both Feet                                               Battle Ropes 3 x 15 sec ea.

                           50 Left Foot                                                 1.  Wave

                           50 Right Foot                                               2.  Alt. Wave

                                                                                                3.  Slams

                                                                                                4.  Cross

 

 

THURSDAY:

 

Group 2                                                                                  Group 1

Squats 4x80%, 4x80%, 3x85%                                               Power Cleans 4x80%, 4x80%, 3x85%

Tuck Jumps 3 x 8                                                                    Glute/Ham 3 x 10

DB Hang Cleans 3 x 8                                                            DB Snatch 3 x 8

Tire Slams (Overhand) 3 x 10 ea. Side                                   TRX Atomic Push-Ups 3 x 12

Lunges 3 x 6 ea. Leg                                                               BOSU Ball Goblet Squat 3 x 10

Rope Jumps 3 x 100 Both Feet                                               Battle Ropes 3 x 15 sec ea.

                           50 Left Foot                                                 1.  Wave

                           50 Right Foot                                               2.  Alt. Wave

                                                                                                3.  Slams

                                                                                                4.  Cross

 

 

 

 

FRIDAY:

 

Starts/Ladders



PE 10 March 2-6
Due Date: 3/2/2015
Subject: P.E. 10

Key Terms

Define:  choke, flooded engine, friction point, downshift

Your Turn Questions  1-4

Class review of questions.

Quiz Tomorrow

 

 

 

TUESDAY:

 

Quiz

Chapter 5-2 Steering 5-3 Backing Up

Key Terms

Define:  steer, tracking, hand-over-hand method, push-pull method

Your Turn Questions:  5-8

Quiz Tomorrow

 

 

WEDNESDAY:

 

Quiz

Chapter 5-4 Parking

Key Terms

Define:  double parking, curb parking, parallel parking,angled parking, perpendicular parking

Your Turn Questions  9-11

Class Review of Questions

Quiz Tomorrow

 

 

THURSDAY:

 

Quiz

Chapter 5 Self Test

Review of Self Test

Chapter Test Tomorrow

 

 

 

FRIDAY:

 

Chapter Test

Key Terms

Define:  choke, flooded engine, friction point, downshift

Your Turn Questions  1-4

Class review of questions.

Quiz Tomorrow

 

 

 

 



PE 10 Feb 2-6, 2015
Due Date: 2/6/2015
Subject: P.E. 10

MONDAY:

 Chapter 3

Key Terms P 47

Your Turn Questions 1-4 P 65

Quiz Tomorrow

 TUESDAY:

Quiz

Your Turn Questions 5-7 P 65

Class Discussion Your Turn Questions

 

WEDNESDAY:

 Class Discussion Your Turn Questions

Self Test P 65-66

  

THURSDAY:

Class Discussion Self Test

Test Tomorrow

  

FRIDAY:

Test



Sports Science Feb 2-6, 2015
Due Date: 2/6/2015
Subject: Sport Exercise & Health Science

 

MONDAY:

Group 1                                                                      Group 2

Physioball Db Incline 4x8 @ 75% Bench Max          Power Cleans 4x80%, 3x85%, 2x90%, 1x95%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 4x80%, 3x85%, 2x90%, 1x95%                     American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

  

TUESDAY:

 Group 2                                                                      Group 1

Physioball Db Incline 4x8 @ 75% Bench Max          Power Cleans 4x80%, 3x85%, 2x90%, 1x95%

Plate Squat/Press 4x8                                                  Glute/Ham 4x8

Squats 4x80%, 3x85%, 2x90%, 1x95%                     American Swings 4x15

Tuck Jumps 4x8                                                          Ball Slams 4x15

RDL 4x8 @ 50% DL Max                                         KB Bottoms-Up Single Arm Press 4x8 ea. Arm

Hip Thrusters 4x8                                                       TRX Twists 4x10 ea. side

  

WEDNESDAY:

 Group 1                                                                      Group 2

Front Squat 4x80%, 3x85%, 2x90%, 1x95%             Dead Lift 4x80%, 3x85%, 2x90%, 1x95%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

 

THURSDAY:

 Group 2                                                                      Group 1

Front Squat 4x80%, 3x85%, 2x90%, 1x95%             Dead Lift 4x80%, 3x85%, 2x90%, 1x95%

DB Sumo Squats 4x8                                                 Broad Jumps 4x6

Thrusters 4x12                                                Split Squats 4x8 ea. Leg

Box Jumps 4x4 Both/R/L                                           TRX Flutters 4x10 ea arm

DB Snatch/OHS                                                         Tire Flip/Jump 4x8

Battle Ropes                                                               Rope Jumps x 100 Both 100 Rt. 100 Left

Waves/Alt Wave/Cross/Slam x 15 sec

  

FRIDAY:

 

Speed/Footwork

Falling Starts, RIP, Ladder Drills



Jan 19-23 Sports Science
Due Date: 1/19/2015
Subject: Sport Exercise & Health Science

MONDAY:

 Group 1                                                                       Group 2

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 8                                      Bench 3 x 8 @65%-70%-75%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

WEDNESDAY:

 Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 3x8 @ 65%-70%-75%

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 FRIDAY:

 Ladder/Hurdle Drills

Starts



PE 10 Jan 19-23
Due Date: 1/19/2015
Subject: P.E. 10

MONDAY:

Chapter 2 Defensive Driving

Key Terms

P 24

TUESDAY:

 Chapter 2-1/2 Defensive Driving Skills/Managing Time, Space, and Visibility.

Your Turn Questions P.43 1-7

Class discussion of material and questions.

 WEDNESDAY:

 Chapter 2-3 The “SAFE” Method

Your Turn Questions P. 43 8-10

Class discussion of material and questions.

TEST on Friday

THURSDAY:

 Self Test P 44-45

Class Discussion Of Questions

 FRIDAY:

 TEST Chapter 2

 



PE Nov 17-21
Due Date: 12/5/2014
Subject: P.E. 10

MONDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

TUESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

 

 

WEDNESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

 

THURSDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

 

 

 

FRIDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 



Sports Exercise Nov 17-21
Due Date: 12/5/2014
Subject: Sport Exercise & Health Science

 

MONDAY:

 

Group 1                                                                                   Group 2

Bench 3x10 @ 50%, 55%, 60%                                             Starts

TRX Pull-ups                                                                          Plyo Boxes

Power Cleans 3 x 8 @ 50%, 55%, 60%                                  Core

RDL 3 x 8 40% Dead Lift Max

Thrusters 3 x 20

Landmine Rainbows 3 x 10 ea. Side

 

 

 

 

 

TUESDAY:

 

Group 2                                                                                   Group 1

Bench 3x10 @ 50%, 55%, 60%                                             Starts

TRX Pull-ups                                                                          Plyo Boxes

Power Cleans 3 x 8 @ 50%, 55%, 60%                                  Core

RDL 3 x 8 40% Dead Lift Max

Thrusters 3 x 20

Landmine Rainbows 3 x 10 ea. Side

 

 

WEDNESDAY:

 

Group 1                                                                                   Group 2

Squats 3 x 8 @ 50%, 55%, 60%                                             Starts

Goblet Squats 3 x 10                                                              Ladder Drills

Snatch 3 x 8 @ 50%, 55%,60% Push Press Max                   Core

SLD 3 x 10 ea. Leg

Russian Swings 3 x 20

Ball Slams 3 x 20

 

 

THURSDAY:

 

Group 2                                                                                   Group 1

Squats 3 x 8 @ 50%, 55%, 60%                                             Starts

Goblet Squats 3 x 10                                                              Ladder Drills

Snatch 3 x 8 @ 50%, 55%,60% Push Press Max                   Core

SLD 3 x 10 ea. Leg

Russian Swings 3 x 20

Ball Slams 3 x 20

 

 

 

FRIDAY:

 

Starts

Battle Ropes 



Sports Exercise Nov 24-28
Due Date: 11/28/2014
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Incline DB Bench 3 x 8 ea. Arm @ 70%                   Hang Cleans 3 x 8 @ 65%

TRX Atomic Push-ups 3 x 15                                     Glute/Ham 3 x 8

Front Squats 3 x 8 @ 65%                                          RDL 3 X 8 @ 65%

Russian Swings 3 x 20                                                Thrusters 3 x 20

Ball Slams 3 x 20                                                        Battle Ropes x 15 sec. Alt Wave/Single Wave

                                                                                                                         Cross/Slams

 

 

TUESDAY:

 

Group 2                                                                       Group 1

Incline DB Bench 3 x 8 ea. Arm @ 70%                   Hang Cleans 3 x 8 @ 65%

TRX Atomic Push-ups 3 x 15                                     Glute/Ham 3 x 8

Front Squats 3 x 8 @ 65%                                          RDL 3 X 8 @ 65%

Russian Swings 3 x 20                                                Thrusters 3 x 20

Ball Slams 3 x 20                                                        Battle Ropes x 15 sec. Alt Wave/Single Wave

                                                                                                                         Cross/Slams

 

 

 

 

WEDNESDAY:

 

NO SCHOOL

 

 

THURSDAY:

 

NO SCHOOL

 

 

 

FRIDAY:

 

NO SCHOOL

 



PE 10 Nov 24-28
Due Date: 11/28/2014
Subject: P.E. 10

MONDAY:

 

Virginia Wizard Career Planning

 

 

TUESDAY:

 

Virginia Wizard Career Planning

 

 

WEDNESDAY:

 

NO SCHOOL

 

 

THURSDAY:

 

NO SCHOOL

 

 

 

FRIDAY:

 

NO SCHOOL



PE 10 Nov 10-14
Due Date: 11/14/2014
Subject: P.E. 10

MONDAY:

 

Class discussion of blind spots, sharing the road, backing, parking, lights, hazardous conditions, dangerous driving behaviors.

TEST FRIDAY

 

TUESDAY:

 

Class discussion of traffic crashes, traffic stops, seat belts, air bags, child seats, license suspension, license revocation, insurance requirements.

TEST FRIDAY

 

WEDNESDAY:

 

Class discussion of administrative license suspension, open container law,DUI, DWI, vehicle impoundment, restitution, alcohol violations and penalties if under 21.

TEST FRIDAY

 

THURSDAY:

 

Class discussion of license types, address changes, new to VA, titles, registrations, license plates, decals, safety inspections, applying to register to vote, registering for selective service,

Traffic lights, road markings, painted curbs.

TEST FRIDAY

 

FRIDAY:

TEST



Sports Science Nov 10-14
Due Date: 11/14/2014
Subject: Sport Exercise & Health Science

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

Ladder/Hurdle Drills

Starts



Sports Science Nov 3-7
Due Date: 11/7/2014
Subject: Sport Exercise & Health Science

 

MONDAY:

 

Testing Front Squat/Dead Lift Max

 

 

TUESDAY:

 

NO SCHOOL

 

 

WEDNESDAY:

 

Group 1                                                                      Group 2

Bench  10@ 60%                                                       Hang Clean     10 @ 60%

            10 @ 65%                                                                               10 @ 65%

            10 @ 70%                                                                               10 @ 70%

Bent Rows 3 x 10                                                       Glute/Ham      3 x 10

Split Squats 3 x 10 ea. Leg                                         Russian Swings 3 x 20

Hip Thrusters 3 x 10                                                   Ball Slams 3 x 20

Dumbbell Snatch 3 x 10 ea. Arm                                Plate Squat & Press 3 x 15

Atomic Push-ups 3x 20                                               Battle Ropes x 10 seconds

                                                                                    Single Wave/Alt Wave/Crossover/Slams

                                   

 

 

THURSDAY:

 

Starts/Hurdles

 

 

FRIDAY:

 

Group 1                                                                      Group 2

Bench  10@ 60%                                                       Hang Clean     10 @ 60%

            10 @ 65%                                                                               10 @ 65%

            10 @ 70%                                                                               10 @ 70%

Bent Rows 3 x 10                                                       Glute/Ham      3 x 10

Split Squats 3 x 10 ea. Leg                                         Russian Swings 3 x 20

Hip Thrusters 3 x 10                                                   Ball Slams 3 x 20

Dumbbell Snatch 3 x 10 ea. Arm                                Plate Squat & Press 3 x 15

Atomic Push-ups 3x 20                                               Battle Ropes x 10 seconds

                                                                                    Single Wave/Alt Wave/Crossover/Slams



PE Nov 3-7
Due Date: 11/7/2014
Subject: P.E. 10

 

MONDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

TUESDAY:

 

NO SCHOOL

 

 

WEDNESDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

 

THURSDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 

 

 

 

 

FRIDAY:

 

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of basketball.  Basic rules of the game will be discussed and applied.

 



Sports Science Oct 27-31
Due Date: 10/31/2014
Subject: Sport Exercise & Health Science

MONDAY:

 

Testing

Bench Max

Squat Max

 

 

TUESDAY:

 

Testing

Clean Max

Push Press Max

 

 

WEDNESDAY:

 

Testing

Dead Lift Max

Front Squat Max

 

 

THURSDAY:

 

Group 1                                                                                  Group 2

Bench 3 x 10 @ 60%, 65%, 70%                                           Starts

Physioball Push-ups 3 x 15                                                     Ladders

Squat 3 x 10 @ 60%, 65%, 70%                                            Core

Tuck Jumps 3x10

Clean 3 x 10 @ 60%, 65%, 70%

Glute/Ham 9 x 10

 

 

FRIDAY:

 

Group 2                                                                                  Group 1

Bench 3 x 10 @ 60%, 65%, 70%                                           Starts

Physioball Push-ups 3 x 15                                                     Ladders

Squat 3 x 10 @ 60%, 65%, 70%                                            Core

Tuck Jumps 3x10

Clean 3 x 10 @ 60%, 65%, 70%

Glute/Ham 9 x 10

 



PE 10 Oct 27-31
Due Date: 10/30/2014
Subject: P.E. 10

MONDAY:

Class discussion of Virginia Driver’s Manual

PP 4-18

 

TUESDAY:

Class discussion of Virginia Driver’s Manual

PP 19-24

 

WEDNESDAY:

Class discussion of Virginia Driver’s Manual

PP 25-32

 

 

THURSDAY:

Class Discussion of Virginia Driver’s Manual

PP 33-34, PP5-6, PP 10-12

Test on DMV Manual Tomorrow

 

FRIDAY:

Test



PE 10 Oct 20-24
Due Date: 10/21/2014
Subject: P.E. 10

MONDAY:

 

Stretch

Run 8 min

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

TUESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 

 

 

 

 

 

WEDNESDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

THURSDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 

FRIDAY:

 

Football—Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise



Sports Science Oct 20-24
Due Date: 10/20/2014
Subject: Sport Exercise & Health Science

MONDAY:

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

 

 

 

TUESDAY:

 

Group 2                                                                                        Group 1

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

 

 

 

WEDNESDAY:

 

Group 1                                                                                       Group 2

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

 

 

THURSDAY:

 

Group 2                                                                                     Group 1

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

 

 

 

FRIDAY:

 

Speed Training

Dots

Ladders

Core Strength 



Sports Science Oct 6-110
Due Date: 10/10/2014
Subject: Sport Exercise & Health Science

MONDAY:

Group 1                                                                                   Group 2

Power Cleans 1 x 6 @ 75%                                                    Squats 1 x 6 @ 75 %

                       1 x 5 @ 80%                                                                1 x 5 @ 80%

                       1 x 4 @ 85 %                                                               1 x 4 @ 85%

                       1 x 3 @ 90 %                                                               1 x 3 @ 90%

Split Jumps    4 x 16                                                                Glute/Ham 4 x 6

Bench             1 x 6 @ 75%                                                    RDL     1 x 10 @ 50%

                       1 x 5 @ 80%                                                                1 x 10 @ 55%

                       1 x 4 @ 85%                                                                1 x 10 @ 60%

                       1 x 3 @ 90%

Bent Rows     4 x 10                                                               Physioball Push-ups 3 x 15

Single Leg Box Jumps 3 x 6 ea leg                                         Lunges 3 x 10 ea leg

Rope Jumps 3 x 100 Both Feet                                               Speed Skaters 3 x 16

                           50 Left Foot

                           50 Rt. Foot

  TUESDAY:

 Group 2                                                                                   Group 1

Power Cleans 1 x 6 @ 75%                                                    Squats 1 x 6 @ 75 %

                       1 x 5 @ 80%                                                                1 x 5 @ 80%

                       1 x 4 @ 85 %                                                               1 x 4 @ 85%

                       1 x 3 @ 90 %                                                               1 x 3 @ 90%

Split Jumps    4 x 16                                                                Glute/Ham 4 x 6

Bench             1 x 6 @ 75%                                                    RDL     1 x 10 @ 50%

                       1 x 5 @ 80%                                                                1 x 10 @ 55%

                       1 x 4 @ 85%                                                                1 x 10 @ 60%

                       1 x 3 @ 90%

Bent Rows     4 x 10                                                               Physioball Push-ups 3 x 15

Single Leg Box Jumps 3 x 6 ea leg                                         Lunges 3 x 10 ea leg

Rope Jumps 3 x 100 Both Feet                                               Speed Skaters 3 x 16

                           50 Left Foot

                           50 Rt. Foot

WEDNESDAY:

 Group 1                                                                                   Group 2

Push Press 1 x 6 @ 75%                                                         Dead Lift 1 x 6 @ 75%

                  1 x 5 @ 80%                                                                          1 x 5 @ 80%

                  1 x 4 @ 85%                                                                          1 x 4 @ 85%

                  1 x 3 @ 90%                                                                          1 x 3 @ 90%

TRX Atomic Push-ups 4 x 12                                                 Squat Jumps 3 x 12

Russian Swings 3 x 15                                                            Thrusters 3 x 15

Ball Slams 3 x 15                                                                    Battle Ropes 3 x 15 sec. (Alt, Single,                                                                 

                                                                                                Snake, Slam)

DB Snatch 3 x 10 @ 40%                                                       Landmine Clean and Press 3 x 10 ea.

                                                                                               Side

Hip Thrusters 3 x 10                                                             Biceps/Triceps 3 x 10 ea.                     

 

THURSDAY:

 Group 2                                                                                   Group 1

Push Press 1 x 6 @ 75%                                                         Dead Lift 1 x 6 @ 75%

                  1 x 5 @ 80%                                                                          1 x 5 @ 80%

                  1 x 4 @ 85%                                                                          1 x 4 @ 85%

                  1 x 3 @ 90%                                                                          1 x 3 @ 90%

TRX Atomic Push-ups 4 x 12                                                 Squat Jumps 3 x 12

Russian Swings 3 x 15                                                            Thrusters 3 x 15

Ball Slams 3 x 15                                                                    Battle Ropes 3 x 15 sec. (Alt, Single,                                                                

                                                                                                Snake, Slam)

DB Snatch 3 x 10 @ 40%                                                       Landmine Clean and Press 3 x 10 ea.

                                                                                               Side

 

 FRIDAY:

 

Starts

Speed Work/ Box Drills/Hurdles



PE 10 Oct 6-10
Due Date: 10/10/2014
Subject: P.E. 10

MONDAY:

Stretch

Run 8 min

Football — Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

TUESDAY:

 Football — Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 WEDNESDAY:

 Football — Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

THURSDAY:

Football — Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

FRIDAY:

Fotball — Student will learn the basic terminology and rules of football.

Class discussion of the terminology and rules of the game of football. 

Each Student will be placed on a team and participate in a game of football.  Rules of the game will be applied.  Special situations will be discussed as they arise.

 

 



PE 10 Sept 29- Oct 3
Due Date: 9/29/2014
Subject: P.E. 10

 

MONDAY:

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

  

TUESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

  

WEDNESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

 

THURSDAY:

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

 

FRIDAY:

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)



PE 10 Sept 29- Oct 3
Due Date: 9/29/2014
Subject: P.E. 10

 

MONDAY:

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

  

TUESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

  

WEDNESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

 

THURSDAY:

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)

 

FRIDAY:

·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of kickball.  Basic rules of the game of baseball will be discussed and applied.  (Wiffleball if inside)



Sports Science Sept 29-Oct 3
Due Date: 9/29/2014
Subject: Sport Exercise & Health Science

MONDAY:

 Group 1                                                                       Group 2

Push Press 3 x 10 @ 60%, 65%, 70%                         Hang Cleans 3 x 10 @ 60%, 65%, 70%        

Ball Slams 3 x 15                                                        Glute/Ham 3 x 8

RDL 3 x 10 @ 60% Dead Lift                                   Bench 3 x 10 @ 60%, 65%, 70%      

Tuck Jumps 3 x 8                                                        TRX Rows 3 x 12

Single Arm DB Snatch 3 x 8 ea. Arm                        American Swings Single Arm 3 x 10 ea. Arm

40% Push Press                                                           Rope Jumps 2 Feet x 100 L/R Foot x 25 ea.

Hip Thrusters 3 x 8                                                    

 TUESDAY:

 Group 2                                                                       Group 1

Push Press 3 x 10 @ 60%, 65%, 70%                         Hang Cleans 3 x 10 @ 60%, 65%, 70%        

Ball Slams 3 x 15                                                        Glute/Ham 3 x 8

RDL 3 x 10 @ 60% Dead Lift                                   Bench 3 x 10 @ 60%, 65%, 70%      

Tuck Jumps 3 x 8                                                        TRX Rows 3 x 12

Single Arm DB Snatch 3 x 8 ea. Arm                        American Swings Single Arm 3 x 10 ea. Arm

40% Push Press                                                           Rope Jumps 2 Feet x 100 L/R Foot x 25 ea.

Hip Thrusters 3 x 8                                                    

 WEDNESDAY:

 Group 1                                                                       Group 2

Back Squat 3 x 10 @ 60%, 65%, 70%                       Dead Lift 3 x 10 @ 60%, 65%, 70%

Jump Squats 3 x 10                                                     Speed Skaters 3 x 12

KB Clean & Press 3 x 8 ea. arm                                 Thrusters 3 x 20

Landmine Rainbows 3 x 10 ea. Side                          Battle Ropes Alt. Wave/Dbl. Wave/Snake/Slams                                                                              x 15 sec. ea.

Man Makers 3 x 12                                                     DB Step and Press 3 x 10 ea. Leg

TRX Twists 3 x 8 ea. Side                                          Hallow Rocks 3 x 30 sec.      

 THURSDAY:

 Group 1                                                                       Group 2

Back Squat 3 x 10 @ 60%, 65%, 70%                       Dead Lift 3 x 10 @ 60%, 65%, 70%

Jump Squats 3 x 10                                                     Speed Skaters 3 x 12

KB Clean & Press 3 x 8 ea. arm                                 Thrusters 3 x 20

Landmine Rainbows 3 x 10 ea. Side                          Battle Ropes Alt. Wave/Dbl. Wave/Snake/Slams                                                                              x 15 sec. ea.

Man Makers 3 x 12                                                     DB Step and Press 3 x 10 ea. Leg

TRX Twists 3 x 8 ea. Side                                          Hallow Rocks 3 x 30 sec.

 

FRIDAY:

 

Starts

Plyo-Boxes

Dot Drills

 



Sports Science Sept 22-26
Due Date: 9/26/2014
Subject: Sport Exercise & Health Science

MONDAY:

 

Group 1                                                                       Group 2

Clean Complex 3 x 10                                    Bench 3 x 10 60%, 65%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 3 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

TUESDAY:

Group 2                                                                       Group 1

Clean Complex 3 x 10                                    Bench 4 x 10 60%, 65%, 70%, 70%

Split Squat Jumps 3 x 6 ea. leg                       Pull-ups 4 x 12

Hip Thrusters 3 x 10                                       American Swings 3 x 20

Landmine Rainbows 3 x 10 ea. Side              Ball Slams 3 x 15

Luges w/Log 3 x 10 ea. Leg                           Speed Squats 3 x 10 60%

Hurdle Jumps 3 x 20                                       Glute/Ham 3 x 8

 

 

WEDNESDAY:

 

Group 1                                                           Group 2

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

THURSDAY:

 

Group 2                                                           Group 1

Snatch 3 x 10                                                  Front Squats 4 x 10

Speed Skaters 3 x 12                                      Atomic Push-ups 3 x 12

Split Squats 3 x 8 ea. Leg                               DB Incline on Physioballs  3 x 10 65%

Broad Jumps 3 x 8                                          Push-Ups on Physioballs 3 x 15

Thrusters 3 x 20                                              Russian Swings 3 x 20

Lateral Band Walk 3 x 10 ea. Way                 Battle Ropes 3 x 15 sec. Single Wave

                                                                                                                Alt Wave

                                                                                                                Cross

                                                                                                                Slams

 

 

 

 

FRIDAY:

 

Ladder/Hurdle Drills

Starts



PE 10 Sept 22-26
Due Date: 9/26/2014
Subject: P.E. 10

MONDAY:

 

Stretch

Sit-ups

Each student will be placed on a team and will play a game of Kickball. 

 

TUESDAY:

Stretch

Pull-ups

Each student will be placed on a team and will play a game of Kickball. 

 

 

WEDNESDAY:

Stretch

V-Sit/Trunk Extension

Each student will be placed on a team and will play a game of Kickball. 

 

THURSDAY:

Stretch

Mile Run

Each student will be placed on a team and will play a game of Kickball. 

 

 

FRIDAY:

Stretch

Make-ups

Each student will be placed on a team and will play a game of Kickball. 

 



PE 10 Sept 15- 19
Due Date: 9/15/2014
Subject: P.E. 10

MONDAY:

    Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 

TUESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 WEDNESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 THURSDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 FRIDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football. Basic rules of the game will be discussed and applied.



Sports Science/ Strength & Conditioning
Due Date: 9/15/2014
Subject: Sport Exercise & Health Science

Monday/Tuesday

Group 1                                                                                         Group 2

Back Squats  2 x 10 @ 60%                                                            Power Cleans  2 x 10 @ 60%

                   2 x 10 @ 65%                                                                                  2 x 10 @ 65%

Pull-Ups       4 x 12                                                                        Glute/Ham      4 x 6

Thursters     3 x 15                                                                        Physio Ball DB Bench  3 x 10 @ 65%

Speedskaters  3 x 12                                                                     Bent Rows       3 x 12

SLDL           3 x 8 ea Leg                                                               DB Snatch       3 x 10

Ab Circuit    3 x 10 ea                                                                    Bicep/Tricep    3 x 12

Crunches/Reverse Crunch/Russian Twist/Snap Ups/

 

Wednesday/Thursday

Group 1                                                                                       Group 2

Dead Lift   2 x 10 @ 60%                                                              Over Head Squat (OHS)   2 x 10 @ 60% Push Press

               2 x 10 @ 65%                                                                                                    2 x 10 @ 65%

Hallow Rocks  4 x 30 Sec                                                              Tuck Jumps        4 x 8

Split Squats   3 x 10 ea Leg                                                          Russian Swings   3 x 20

Atomic Push-Ups  3 x 10                                                              Battle Ropes   3 x Single/Double/Snake/Chops x 10 sec ea.

DB Hang Cleans   3 x 12 @ 60%                                                   RDL  3 x 10 @ 50%

Reverse Dead Lift   3 x 12                                                            Broad Jumps   3 x 8

 

Friday

Speed Training

Dots

Ladders

Core Strength 

 

 



Sports Science Sept 8-12, 2014
Due Date: 9/8/2014
Subject: Sport Exercise & Health Science

Monday

Testing 

Max Bench Press

Max Squats

Tuesday

Testing

Max Cleans

Max Push Press

 

Wednesday

Testing

Max Dead Lift

Max Snatch

Thursday

Squats 3 x 6/Tuck Jumps 3 x 8

Bench 3 x 6/Bent Rows 4 x 6

Power Cleans 3 x 6/Russian Swings 3 x 12

 

Friday

Ladders

Hurdles

Starts

 



PE Sept 8-12
Due Date: 9/8/2014
Subject: P.E. 10

MONDAY:

    Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 

TUESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 WEDNESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 THURSDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 FRIDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football. Basic rules of the game will be discussed and applied.



PE 10 Sept 2-5
Due Date: 9/2/2014
Subject: P.E. 10

MONDAY:

NO SCHOOL 

TUESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 WEDNESDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 THURSDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football Basic rules of the game will be discussed and applied.

 FRIDAY:

 ·         Stretch using proper technique.

·         8 min run

·         Each student will be placed on a team and will play a game of football. Basic rules of the game will be discussed and applied.



Sports Exercise Sept 2-5
Due Date: 9/2/2014
Subject: Sport Exercise & Health Science

Monday

NO SCHOOL

Tuesday

Pre-Testing  I-Test

Wednesday

Pre-Testing  Broad Jump

Thursday

Pre-Testing  Max Bench Press

Friday

Nutrition Guide Discussion