Garces Memorial High School Boy s P.E. Period 2. Updated: :14 AM

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1 Garces Memorial High School Boy s P.E. Period 2 Updated: :14 AM Friday, : RAMS Green Sheet Enroll Code: EBP-FFT-ARA Tuesday, : W1 Weight Room Rules and Procedures Physical Fitness Test: Bench Max Physical Fitness Test: 400 Meter Thursday, : W2 Physical Fitness Test: Push-Up Physical Fitness Test: 40 Yard Dash Activity: Lacrosse o First to score or 2 minutes o Winner stays on

2 Monday, : W1 Dress in Swim attire Stretch: Pool Stretches Physical Fitness Test: 50 Yard Swim Activity: Water Polo o First to score or 3 minutes o Winner stays on Wednesday, : WA2 Physical Fitness Test: Pull-Ups Physical Fitness Test: Shuttle-Run Activity: Lacrosse o 2 Iron Man Teams o Winner stays on o First to score Friday, : W1 Physical Fitness Test: Sit-Ups Physical Fitness Test: Mile Activity: Lacrosse o 3 Minute games o Rotate

3 Tuesday, : W2 o Bench Press: Medium Pyramid 60% 65% 70% 75% 80% o Shoulder Press: 3x10 o Bicep Curls: 3x10 o Oblique Crunches: 3x20 o Heel Touches: 3x20 o Jack Knife: 3x20 Activity: Lacrosse o Iron Man 4 Teams o Tournament style o 4 Minute Games Activity Thursday, : W1 Lower Body Workout: Dress in Swim attire Activity: Pool

4 o Diving for Rings/Items o Iron Man 4 Teams Tuesday, : W2 o Bench Press: Medium Pyramid 60% 65% 70% 75% 80% o Bench Dips: 3x10 o Dumbbell Triceps Extension: 3x10 o Medicine Ball Push-Ups: 3x10 o Hanging Double Knee Raise: 3x10 o Side Planks: 3x30secs per side o AB Wheel Roll Outs: 3x10 Activity: Lacrosse o First to 2 or 4 Minutes o Winner stays on Thursday, : W1 Lower Body Workout:

5 o Squats: 2x30secs o Single Leg Lunges: 2x30secs o Box Jumps: 2x30secs o Rest: 2x30secs o Leg Raises: 2x30secs o Heel Touches: 2x30secs o Planks: 2x30secs o Rest: 2x30secs Activity: Tennis o Doubles Tennis Tournament o Winner: Best 2 of 3 games. Monday, : W2 o Bench Press: Heavy Pyramid 70% 75% 80% 85% 90% o Dumbbell Chest Press: 3x10 o Dumbbell Fly s: 3x10 o Front Dumbbell Raise: 3x10 o Bicycle Crunches: 3x30 o Flutter Kicks: 3x30 o Scissor Kicks: 3x30 Activity: Tennis o Doubles Tennis Tournament Continued o Last Regular Season Day

6 o Best 2 of 3 games wins match Wednesday, : WA1 Interval Training Session: o Lower Body Overhead Squats: 2x30secs Box Step Ups: 2x30secs Two Feet Hurdle Hop: 2x30secs Rest: 2x30secs o 1 Lap o Core Russian Twist: 2x30secs Oblique Crunches: 2x30secs Jack Knife: 2x30secs Rest: 2x30secs o 1 Lap Activity: Lacrosse o 2 Iron Man Teams Two 8 minute halves. Friday, : W2 Activity Test: Lacrosse Activity: Tennis Doubles Tournament o Playoffs o Best 2 of 3 games (tennis scoring, LOVE, 15, 30, 40, GAME).

7 Tuesday, : W1 o Bench Press: Medium Pyramid 60% 65% 70% 75% 80% o Bicep Curls: 3x10 o Shoulder Press: 3x10 o Deltoid Raise: 3x10 o Oblique Sit-Ups: 3x20 o Leg Lifts: 3x10 Activity: Volleyball o 4 Iron Man Teams o Play each team once o First to 15 o Rally Scoring Thursday, : W2 Lower Body Workout: o Squats: 3x10 Interval Training: o Box Jumps: 3x30secs o Star Drill: 3x30secs o Jump Rope: 3x30secs

8 Activity: Handball First to 2 or 3 minutes. If tied, Penalty Throw Off. Monday, : W1 o Bench Press: Medium Pyramid 60% 65% 70% 75% 80% o Tricep Dips: 3x10 o Tricep Rows: 3x10 o Flutter Kicks: 3x30 o Scissor Kicks: 3x30 o Leg Lifts: 3x10 Activity: Volleyball o Round Robin Format o First to 15 Wins Wednesday, : WA2

9 Lower Body Workout: o RDL s or Dead Lifts: 3x10 o Leg Curls: 3x10 o Box Step Ups: 3x10 o Leg Press: 3x10 o Flutter Kicks: 3x20 o Scissor Kicks: 3x20 o Leg Lifts: 3x10 Activity: Hand Ball o First to 2 or 3 minutes Tie s go to throw-out to find winner. Friday, : W1 Activity: Dodge Ball Tuesday, : W2 (Ladder) Lower Body: o Squats: 3x10 o Calf Raises: 3x10 o Box Step Ups: 3x10 Core

10 o Russian Twist: 3x30 o Heel Touches: 3x30 o Leg Lifts: 3x10 Activity: Volleyball o Round Robin Tournament Thursday, : W1 o Bench Press: Light Pyramid 50% 55% 60% 65% 70% o Tricep Rows: 3x10 o Tricep Dips: 3x10 o Leg Lifts: 3x10 o Russian Twist: 3x30 Activity: Handball o 3 Iron Man Team Tuesday, : W2 Lower Body Workout:

11 Activity: Handball Friday, : W1 Activity Test: Volleyball Activity: Volleyball Tuesday, : W2 Activity: Tennis Thursday, : WA1 Lower Body Workout: Activity: Tennis Monday, : W2

12 Activity: Lawn Game Wednesday, : WA1 Lower Body Workout: Activity: Lawn Game Friday, : W2 Interval Training Session: Activity: Soccer Tennis Tuesday, : W1

13 Activity: Tennis Thursday, : W2 Lower Body Workout: Activity: Tennis Monday, : W1 Activity: Tennis Thursday, : W2 Activity Test: Tennis Activity: Lawn Game

14 Monday, : W1 Interval Training Session: Activity: Basketball Wednesday, : WA2 Activity: Basketball Friday, : W1 Tuesday, : W2 Thursday, : W1 Monday, : W2 Wednesday, : W1 Friday, : W2 Monday, : GOLD Wednesday, : FINAL

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