Garces Memorial High School 2015-2015 Boy s P.E. Period 2 Updated: 10-8-15 10:14 AM Friday, 8-14-15: RAMS Green Sheet Enroll Code: EBP-FFT-ARA Tuesday, 8-18-15: W1 Weight Room Rules and Procedures Physical Fitness Test: Bench Max Physical Fitness Test: 400 Meter Thursday, 8-20-15: 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
Monday, 8-24-15: 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, 8-26-15: 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, 8-28-15: W1 Physical Fitness Test: Sit-Ups Physical Fitness Test: Mile Activity: Lacrosse o 3 Minute games o Rotate
Tuesday, 9-1-15: W2 o Bench Press: Medium Pyramid 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 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, 9-3-15: W1 Lower Body Workout: Dress in Swim attire Activity: Pool
o Diving for Rings/Items o Iron Man 4 Teams Tuesday, 9-8-15: W2 o Bench Press: Medium Pyramid 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 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, 9-10-15: W1 Lower Body Workout:
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, 9-14-15: W2 o Bench Press: Heavy Pyramid 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85% 2 @ 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
o Best 2 of 3 games wins match Wednesday, 9-16-15: 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, 9-18-15: W2 Activity Test: Lacrosse Activity: Tennis Doubles Tournament o Playoffs o Best 2 of 3 games (tennis scoring, LOVE, 15, 30, 40, GAME).
Tuesday, 9-22-15: W1 o Bench Press: Medium Pyramid 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 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, 9-24-15: W2 Lower Body Workout: o Squats: 3x10 Interval Training: o Box Jumps: 3x30secs o Star Drill: 3x30secs o Jump Rope: 3x30secs
Activity: Handball First to 2 or 3 minutes. If tied, Penalty Throw Off. Monday, 9-28-15: W1 o Bench Press: Medium Pyramid 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 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, 9-30-15: WA2
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, 10-2-15: W1 Activity: Dodge Ball Tuesday, 10-6-15: W2 (Ladder) Lower Body: o Squats: 3x10 o Calf Raises: 3x10 o Box Step Ups: 3x10 Core
o Russian Twist: 3x30 o Heel Touches: 3x30 o Leg Lifts: 3x10 Activity: Volleyball o Round Robin Tournament Thursday, 10-8-15: W1 o Bench Press: Light Pyramid 10 @ 50% 8 @ 55% 6 @ 60% 4 @ 65% 2 @ 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, 10-13-15: W2 Lower Body Workout:
Activity: Handball Friday, 10-16-15: W1 Activity Test: Volleyball Activity: Volleyball Tuesday, 10-20-15: W2 Activity: Tennis Thursday, 10-22-15: WA1 Lower Body Workout: Activity: Tennis Monday, 10-26-15: W2
Activity: Lawn Game Wednesday, 10-28-15: WA1 Lower Body Workout: Activity: Lawn Game Friday, 10-30-15: W2 Interval Training Session: Activity: Soccer Tennis Tuesday, 11-3-15: W1
Activity: Tennis Thursday, 11-5-15: W2 Lower Body Workout: Activity: Tennis Monday, 11-9-15: W1 Activity: Tennis Thursday, 11-12-15: W2 Activity Test: Tennis Activity: Lawn Game
Monday, 11-16-15: W1 Interval Training Session: Activity: Basketball Wednesday, 11-18-15: WA2 Activity: Basketball Friday, 11-20-15: W1 Tuesday, 12-1-15: W2 Thursday, 12-3-15: W1 Monday, 12-7-15: W2 Wednesday, 12-9-15: W1 Friday, 12-11-15: W2 Monday, 12-14-15: GOLD Wednesday, 12-16-15: FINAL