WOD 120313

WORKOUT

15 Minute AMRAP (as many rounds as possible)

• Frog Hop 1 width of the gym
• 10 Push Ups
• 10 V-Ups
• Run 1 lap around the outside of the basketball court.

REMEMBER!

Set a daily objective!
example:  I will complete at least 7 rounds in 15 minutes.

ESSENTIAL QUESTIONS

• What was your daily objective?
• How many rounds did you complete in the 15 minute time frame?
• How could you modify this workout for a less skilled athlete?
• How could you modify this workout for a more advanced athlete?

WOD 120213

WORKOUT

5 RFT

• 10 Squats
• 10 Burpees

REMEMBER

Set a target objective for the day!
example: I will complete 5 rounds in less than 15 minutes.

ESSENTIAL QUESTIONS

• What was your target objective?
• What was your final time?
• Did you modify either of the exercises to make them more or less challenging?  Explain in great detail.

WOD 112013

WORKOUT

5 RFT

• 10 Burpees
• 1 Frog hop across the width of the gym

REMEMBER!

• Set a target objective!
• example: I will complete 5 rounds in 15 minutes.

ESSENTIAL QUESTIONS

• What was your target objective?
• What was your final time?
• How could you adjust the workout for a less advanced athlete?

WOD 111313

WORKOUT

12 Minute AMRAP

• 20 Partner Ball Pass
• 10 Static Crunch Wall Ball
• 10 Sit up Ball Tosses

REMEMBER

Set a target objective!
example:  I will complete 5 rounds in 12 minutes.

ESSENTIAL QUESTIONS

• What was your target objective?
• How many rounds did you complete?
• What muscles did you feel working the most?
• How could you adjust the workout for an advanced athlete?
• How could you adjust the workout for a beginning athlete?

WOD 111213

WORKOUT

5 RFT

• 10 Burpees
• Frog Hop 1 width of the gym

REMEMBER

Set a clear target objective!
example: I will complete 5 rounds in 15 minutes.

ESSENTIAL QUESTIONS

• What was your target objective?
• What was your final time?
• How could you alter the workout for a more advanced athlete?
• How could you adjust the workout for a less advanced athlete?

WOD 110613

WORKOUT

• 15 minute jog.

REMEMBER

• Set a target objective.
• Example:  I will complete 50 laps in 15 minutes.
• Read the essential questions before you begin.

ESSENTIAL QUESTIONS

• Describe in great detail your disposition before, during, and after the workout.  In other words, how are you feeling?  Sore?  Excited?  Worried?  Confident?  Why?  Consider physical, mental, emotional, and even spiritual.

WOD 110513

WORKOUT

10 RFT

• 5 burpees
• 15 Crunches
• 30 second plank

REMEMBER!!!

• Set a target objective!
• I will complete 10 rounds within 15 minutes.
• Read the essential questions before you workout!

ESSENTIAL QUESTIONS

• What was your final time?
• What other variations of crunches could you have done?
• Did you make modifications to any of the exercises?  If so, what did you change and why?
• Did you help fellow students correct their form for any exercise?  If so, in what way?

WOD 110413

WORKOUT

Complete as many rounds as possible (AMRAP) in 12 minutes.

• 10 Air Squats
• 10 Push-Ups
• 10 Mountain Climbers (per leg)

REMEMBER!!!

• Set a target objective before your workout.
• "I will complete 4 total rounds of each exercise within the 12 minute time-limit."
• Be sure to fully engage your hips during the squats.

ESSENTIAL QUESTIONS

• What was your target objective?
• How many rounds did you complete in 12 minutes?
• Describe in detail the muscles you felt working while performing the mountain climbers.

WOD 103013

WORKOUT

For Time

• 150 Air Squats

Before you begin, set a goal.
Example:  I will complete 150 Air Squats in under 10 minutes.

ESSENTIAL QUESTIONS

• What was your goal?
• Post your final time.
• In what ways could you have done better?  (Consider your pace, breathing, mind-set, etc.)
• How would you explain to a peer that their hips are not engaged properly?
• What verbal cues would you use to coach someone through the proper motion of a squat?

WOD 102913

WORKOUT

10 Minute AMRAP (as many rounds as possible)

• 10 Body Squats
• 10 Burpees
• 10 Push-Ups

Set a target objective before you start!

Example:  I will complete at least total 5 rounds in 10 minutes.

ESSENTIAL QUESTIONS

• How many rounds did you complete in the alotted 10 minutes?
• In what ways can you tell if your hips are fully engaged in during a squat?
• Can you think of any other varieties of push-ups besides the classic?
• What is your target objective for the next time you perform this workout?

WOD 102813

WORKOUT

5 RFT

• 10 Plyo-Push Ups
• 10 Plyo-Squats
• 5 hand stands

ESSENTIAL QUESTIONS

• Post your time.
• How could you alter the workout for a less advanced athlete?
• How could you alter the workout for a more advanced athlete?
• If you could exchange one exercise for any other, what would you do?  Defend your reasoning!

WOD 101713

WORKOUT

8-12 Sprints for distance (as far as possible for each sprint)
Set a goal for each one as well as a total distance goal and write them down!

ESSENTIAL QUESTIONS

1.  Which suggestions from the video applied to your technique?
2.  What was your best distance?
3.  What was your total distance?
4.  What is your long term goal for this workout?
5.  How will you achieve your goal?  Provide specific examples and details.

WOD 101613

WORKOUT

5 RFT (rounds for time)

• 10 Body Squats
• 10 Push Ups
• Frog Hop 1 length of the gym (check the video!)

ESSENTIAL QUESTIONS

1. What was your final time?
2. What could you have done better to improve the overall quality of your workout?
3. Would you claim your intensity level was extreme?  Provide specific details to defend your resposne.

WOD 101513

Welcome back!  We are kicking off a revival of the classroom P.E. blog.

WOD
Measurment Day!!!
- Perform as many reps as possible in 60 seconds for each listed exercise.
- Record each number.
- Write a long term goal number for the end of the year next to each exercise.
- These will be our physical fitness baseline measurements, which we will compare periodically throughout the school year in order to determine the effectiveness of the workouts.

Body Squats
Push Ups
Jumping Knee Tucks
Burpees
Crunches
Wall Touches

ESSENTIAL QUESTIONS
1.  What goals have you set for each exercise?

2.  Which exercise was the most challenging for you?  Defend your response with specific examples.

3.  Which exercise was the least challenging for you?   Defend your response with specific examples.

WOD 052013

WORKOUT

7 RFT

• 10 Squats
• 10 Burpees
• 1 Ten Second Sprint

ESSENTIAL QUESTIONS

• What was your final time?
• How would you explain to a novice athlete the importance of stretching and flexibility?
• How would you alter the workout for a more advanced athlete?

WOD 051713

WORKOUT

10 Minute AMRAP

• 5 Plyo Squats
• 5 Burpees
• 5 Power Jumps
• 5 Plyo Push Ups

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• How would you modify the workout for a beginning athlete?
• How would you modify the workout for an advanced athlete?

WOD 051613

WORKOUT

REP OUT!!!

• 60 seconds of Jumping Jacks
• 30 seconds of Rest
• 60 seconds of Squats
• 30 seconds of Rest
• 60 seconds of Burpees
• 30 seconds of Rest
• 60 seconds of Push Ups
• 30 seconds of Rest
• 60 seconds of Frog Hops (2 forward-2 backward)

ESSENTIAL QUESTIONS

• How many reps did you perform of each exercise?
• How many total reps did you perform?
• If you could replace one exercise with any other, what would you do?

WOD 051513

WORKOUT

8 RFT

• 8 Jumping Jacks
• 8 Squats
• 8 Burpees
• Run 8 lengths of the gym

ESSENTIAL QUESTIONS

• What was your final time?
• Where did you struggle the most?
• How would you describe "High Intensity Interval Training" to a novice athlete?

WOD 051413

WORKOUT

15 Minute AMRAP

• 10 Squats
• 1 Max Sprint

ESSENTIAL QUESTIONS

• How many rounds were you able to complete?
• What was your average rest time between rounds?

WOD 051313

WORKOUT

8 RFT

• 8 Jumping Jacks
• 8 Squats
• 8 Lunges
• 30 Seconds of Line Touches

ESSENTIAL QUESTIONS

• What was your final time?
• What verbal cues do you use for someone performing lunges?
• How could you alter this workout for an advanced athlete?

WOD 051013

WORKOUT

8 RFT

• 10 Burpees
• 10 Power Jumps
• 20 yards of High Knees

ESSENTIAL QUESTIONS

• What was your final time?
• What verbal cues would you use for someone during the high knees?

WOD 050913

WORKOUT

20 Minute AMRAP

• 10 Jumping Jacks
• 10 Push Ups
• 10 Squats
• 10 Wall Jumps
• 10 Burpees

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• Did you use substitutions for any of the exercises?
• What's the purpose to this kind of workout?

WOD 050813

WORKOUT

Run!!! 6 RFT

• Run 400 meters
• 25 Lunges (Per Leg)

ESSENTIAL QUESTIONS

• What was your final time?
• How are your legs feeling?
• What verbal cues would you give to someone during the lunges?

WOD 050713

WORKOUT

8 RFT

• 8 Push Ups
• 8 Squats
• 8 Burpees
• 8 V-Ups

ESSENTIAL QUESTIONS

• What was your final time?
• How could you alter the workout for a less advanced athlete?
• How could you make the workout more challenging for an advanced athlete?

WOD 050613

WORKOUT

15 Minute AMRAP

• 12 Squats
• 12 Lunges (per leg)

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• What are some different variations of each exercise?

WOD 050213

WORKOUT

15 Minute AMRAP

• 10 Air Squats
• 10 Burpees
• 10 Push Ups
• 10 Frog Hops

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• What exercise would you like to substitute for another?

WOD 042613

Recovery Day!

WORKOUT

• Jog 10 minutes
• Stretch (Take your time and breath!)
• Jog 20 minutes

ESSENTIAL QUESTIONS

• What are some of your favorite stretches?
• How long should you hold a stretch?
• Should an athlete bounce as they stretch?

WOD 042513

WORKOUT

18 Minutes to complete:

• 18 Push Ups
• 18 Air Squats
• 17 Push Ups
• 17 Air Squats
• ...
• ...
• 2 Push Ups
• 2 Air Squats
• 1 Push Up
• 1 Air Squat (If you still have time left at this point, keep going by starting an upwards pattern instead.)

ESSENTIAL QUESTIONS

• How far were you able to make it in the workout?
• How many total Push Ups did you complete?
• How many total Air Squats did you complete?
• Would you have enjoyed burpees more than either of these?

WOD 042413

WORKOUT

Run!!!  6 RFT

• Run 400 Meters
• 15 Burpees

ESSENTIAL QUESTIONS

• What was your final time?
• Describe the most difficult part of the workout.
• How could you alter the workout for a more advanced athlete?

WOD 042313

WORKOUT

6 RFT

• 25 Air Squats
• 10 Push Ups
• 5 Knee Tuck Jumps (See Video)

ESSENTIAL QUESTIONS

• What was your time?
• What are some verbal cues you could use to help a less advanced athlete keep soft landings during the Power Jumps?

WOD 042213

WORKOUT

Complete each exercise for 1 minute. Repeat twice! 1 point per rep.

• Air Squat
• Push Up
• Mountain Climbers (see video)
• Vertical Jump
• Burpees

ESSENTIAL QUESTIONS

• Post your total number of points.
• Which exercise was your best?
• Which exercise was your worst?

WOD 041913

REST DAY

What should you do on a rest day?

WOD 041813

WORKOUT

15 Minute AMRAP

• 10 Plyo-Burpees
• Frog Jump one length of gym

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• How many total Burpees did you do?
• What could you do to alter the workout for a less advanced athlete?
• What primary muscles did you feel were the most used?

WOD 041713

WORKOUT

HIIT 8 RFT

• Sprint as far/long/hard as you can.
• 5 Plyo-Burpees

ESSENTIAL QUESTIONS

• Post your time.
• Have you noticed any changes to your athleticism?
• Have you noticed any changes to your mind-set?
• What is your all time favorite exercise?  Why?

WOD 041513

WORKOUT

12 Minute AMRAP

• 30 Air Squats
• 20 Frog Hops
• 10 Burpees

ESSENTIAL QUESTIONS

• How many rounds did you complete?
• If you could substitute any exercise for one of the listed, what would it be?
• Why?

WOD 041113

WORKOUT

RUN!!!

Source

• Don't worry about distance.  Try to run continuously for 30 minutes without having to stop.  That means PACE YOURSELF!
• After 30 minutes, then look at the distance you covered.

ESSENTIAL QUESTIONS

• What was your final distance?
• What was your average speed?
• How could you make this workout more challenging for an advanced athlete?

WOD 041013

WORKOUT

8 RFT

• 25 Plyo-Air Squats
• 10 Plyo-Burpees
• 5 Wide Jumps for distance

ESSENTIAL QUESTIONS

• What was your time?
• How are your legs feeling?
• If you could exchange one of the exercises for another, which would it be and with which new exercise?

WOD 040913

WORKOUT

12 Minute AMRAP

• Sprint 100 meters
• 5 Plyo-Burpees

ESSENTIAL QUESTIONS

• How many rounds were you able to get through?
• What verbal cues/tips would you give an athlete throughout the workout in order to assure proper technique would be used?
• Could you have done anything to get a couple more rounds in the allotted amount of time?  (Example: Paced yourself better by slowing down the burpees in the beginning to ensure energy throughout.)

WOD 040813

Welcome back from Spring Break!  Let's see who kept their fitness levels up.

WORKOUT

3 RFT

• 50 Air Squats
• 25 Crunches
• 15 Burpees

ESSENTIAL QUESTIONS

• Post your total time.
• How are you feeling physically?
• How are you feeling mentally?
• How are you feeling emotionally?
• What goals do you have for the next time you repeat this workout?

WOD 032813

WORKOUT

5 RFT

• 50 Air Squats
• 10 Stage Jumps (Flat foot hop onto stage)

ESSENTIAL QUESTIONS

• What was your time?
• Did you have to modify the stage jumps at all?  Explain.

WOD 032713

WORKOUT

LEGS!!!

Split Squat

Lunge

5 RFT

• 25 Air Squats
• 20 Frog Hops
• 15 Split Squats
• 10 Lunges (per leg)
• 5 Knee Tucks

ESSENTIAL QUESTIONS

• What was your time?
• Did you have to alter the workout at all to fit your fitness capabilities?  If so, how?
• Could you use the basic format of this workout for any other body part?  Chest or abs, for example?

WOD 032613

WORKOUT

30 Minutes of BURPEES!!!

Pick a number you would like to do per minute and stick to that for 30 minutes.  For example, if I choose 5 per minute then I will complete 150 total burpees.

ESSENTIAL QUESTIONS

• What was your goal per minute?
• How many total burpees did you complete?
• What was your actual number of burpees per minute?
• In what way(s) could you use this workout format for other exercises?

WOD 032113

WORKOUT

14 minute AMRAP

• 12 Walking Lunges (12 per leg=24)
• 10-20 Push-ups
• 10-30 Air squats
• 10-50 Crunches
• Max Burpees

ESSENTIAL QUESTIONS

• What do you do when you leave the gym?
• Do you have any creative ideas you can use to incorporate fitness challenges throughout the day?

WOD 032013

WORKOUT

• Jog 400 meters
• Sprint 50 meters
• Jog 800 meters
• Sprint 100 meters
• Jog 1600 meters
• Sprint 200 meters

ESSENTIAL QUESTIONS

• What was your time?
• How many meters did you jog?
• How many meters did you sprint?
• What is the total distance traveled in meters?
• Can you convert that to miles?  (Click HERE to go to a conversion website.)

WOD 031813

WORKOUT

5 RFT

• 20 Squats
• 15 Jumping Jacks
• 10 Burpees
• 10 Push-Ups
• 1 Sprint

ESSENTIAL QUESTIONS

• Post your time.
• What are your goals for the next time you repeat this workout?
• Could you push yourself more?
• Have you noticed any effects from your physical health transitioning into other aspects of your life?

WOD 031413

WORKOUT

10 RFT

• 10 Plyo-Squats
• 10 Burpees
• 10 Push-Ups
• 10 Jumping Knee Tucks

(Click on Jumping Knee Tucks for an quick instructional video.)

ESSENTIAL QUESTIONS

• Why should you warm-up, then stretch, then workout?
• What are some of your favorite warm-ups and/or stretches?
• How could you alter the workout for people of different athletic levels?

WOD 031313

WORKOUT

15 Minutes AMRAP

• 15 Air Squats
• 10 Burpees
• 5 Pull-Ups

ESSENTIAL QUESTIONS

• If you are not on the floor from exhaustion after this workout, then you did not work to your fullest potential.
• True growth is seen when muscles fail.  What does that mean to you?

WOD 030813

REST DAY!

WOD 030713

WORKOUT

High Intensity Interval Training (HIIT)
Repeat cycle 8-12 times

• Sprint as hard and long as you can.
• Walk/jog for twice as long as you sprinted.

ESSENTIAL QUESTIONS

• What did you notice about your cardiorespiratory endurance?  (That's your heart rate & breathing/lung capacity working together.)
• What are your goals for the next HIIT workout?

WOD 030613

WORKOUT


PLYO DAY!!!

12 Minutes AMRAP

• Plyo-Squats
• Plyo-Burpees
• Plyo-Pushups
• Frog hop 30 meters

ESSENTIAL QUESTIONS

• How does adding an explosive component intensify an exercise?
• What is your favorite explosive exercise?

WOD 030513

WORKOUT

Fitness Test!
Before you begin, write down your expectations/goals for this workout and each exercise.
Perform each exercise for 1 minute:

• Air Squats
• Burpees
• Push-Ups
• Crunches
• Jumping Jacks

THEN

• Run 1 mile for time

ESSENTIAL QUESTIONS

• How well did you perform against your expectations for each exercise?
• Where do you have room for improvement?
• What are your goals for the next fitness test?

WOD 022813

WORKOUT

20 Minutes AMRAP

• 5 Push Ups
• 10 Burpees
• 20 Body Squats
• Max* Crunches
• 1 Max* Sprint

*Max = as many as possible/as far as possible

WOD 022113

WORKOUT

5 RFT

• 20 Plyo-Air Squats
• 15 Push-Ups
• 10 Plyo-Burpees

ESSENTIAL QUESTIONS

1. How could you make today's workout more challenging for a more advanced athlete?
2. Explain how adding a plyometric phase to different exercises make the workout more challenging.

WOD 022013

WORKOUT

12 Minutes AMRAP

• Sprint as far as you can
• 10 Burpees
• Sprint as far as you can
• 10 Air Squats

ESSENTIAL QUESTIONS

1. How many rounds were you able to perform in the 12 minutes?
2. Did you find the workout too difficult or not difficult enough?
3. What could you do to alter the workout for a less advanced athlete?
4. What could you do to alter the workout for a more advanced athlete?
5. What stipulations or adaptations could you use to ensure each athlete is truly pushing themselves to a perform the workout to the best of their abilities?
6. What is an athlete?

WOD 021313

WORKOUT

AMRAP 20 Minutes

• Sprint 100 meters
• 10 Squats
• 5 Hand Stands

ESSENTIAL QUESTIONS

• How could you make this more challenging for a more advanced athlete?
• Why should you warm up before you attempt this workout?

WOD 021213

WORKOUT

12 Minutes AMRAP

20 Air Squats
15 Crunches
10 Push Ups
5 Burpees

ESSENTIAL QUESTIONS

• How many rounds were you able to perform?
• What did you notice about your form as you progressed through the workout?
• What are some verbal cues someone could say to help you check your form/technique throughout the workout?
• Were you able to adjust the workout in any way to make it more/less challenging for you?

WOD 020713

WORKOUT

3 RFT

• Run 800 meters

Post Time

WOD 020613

WORKOUT

7 RFT

• 15 Plyo-Squats
• 15 Push Ups
• 15 Crunches
• 5 Burpees
• 1-60 yard sprint

Post your time.

WOD 020513

WORKOUT

For time:

• 250 Air Squats

• 100 Burpees

Post your time.

WOD 020113

REST DAY!


Check out this discussion board provided opinions on WARMUPS.

WOD 013113

WARMUP

10 minute light jog
5 minute dynamic stretches
5 minutes static stretches

WORKOUT

 Run 400m
10 Burpees
Run 800m
20 Burpees
Run 1600m
50 Burpees

POST TIME

ESSENTIAL QUESTIONS

How should you breath while you run?
Why is it important for you to warmup?
What is the importance of the order of your warmup routine?
Where can you find examples of dynamic and static stretches?

WOD 013013

WORKOUT

7 RFT

• 20 Air Squats
• 15 Crunches
• 10 Push Ups
• 5 Burpees

QUALITY OVER SPEED!!!

ESSENTIAL QUESTIONS

Why is the quality of the exercise more important than the speed in which you accomplish the workout?
How could you alter the exercises for someone who needs more challenge in the workout?
How could you alter the exercises for someone who finds the workout too difficult?

WOD 012913

WORKOUT

Check out the video on Hand Stands!

10 Air Squats
10 Hand Stands

9   Air Squats
9   Hand Stands
8   Air Squats
8   Hand Stands
7   Air Squats
7   Hand Stands
6   Air Squats
6   Hand Stands
5   Air Squats
5   Hand Stands
4   Air Squats
4   Hand Stands
3   Air Squats
3   Hand Stands
2   Air Squats
2   Hand Stands
1   Air Squat
1   Hand Stand

ESSENTIAL QUESTIONS

• What muscles are you feeling during the hand stands?
• What tips would you give someone who has never done a hand stand?
• How can you make sure to fully engage your hips during a squat?
• Why is it so vital for you to fully engage your hips during a squat?

WOD 012413

WORKOUT

150 Burpees for time

WOD 012313

REST DAY

• Why is it important to rest?
• Should you stay completely sedentary on a rest day?  Why or why not?

WOD 012213

WORKOUT

10 RFT

• 10 Plyo-Air Squats
• 10 Push Ups
• 10 Crunches

ESSENTIAL QUESTIONS

• What other core exercises could you replace/incorporate for the "Crunches" section of the workout?
• How could you make the leg portion even more challenging?
• In what ways could you alter the push ups to affect different parts of the chest?

WOD 011813

WORKOUT

Total workout for time:

• Run 400 m
• 50 Push ups/50 crunches
• Run 800 m
• 100 Air Squats
• Run 1600m
• 100 Burpees

ESSENTIAL QUESTIONS

• What were your initial thoughts when you read the workout?
• If you were to break the workout into thirds, which portion was your strongest?
• How do you define "strongest"?  Do you only consider the physical side?  What about the mental and emotional sides?
• Explain the purpose of a burpee.
• How could you alter the workout for a less advanced athlete?  More advanced athlete?  What about an injured athlete?

WOD 011713

WORKOUT

7 RFT

• 7 Air Squats
• 7 Plyo-Squats
• 7 Burpees
• 7 Plyo-Burpees
• 7 Push Ups
• 7 Plyo-Push ups
• 7 Crunches
• 7 Reverse Crunches
• 30m Frog Hops

FOCAL POINTS 

1)  Fully engage the hips on the squats.
2)  Open the chest on the burpees.
3)  Think "BIG CHEST" on the push ups.
4)  Flex and hold the "CRUNCH" part of each crunch for a 2-count to ensure full engagement of the abdominals.
5)  Engage the hips during the Frog Hops to ensure total explosive power and to receive the force of your feet impacting the floor.
6)  If you need a breather, take it, but make it quick and GET BACK TO WORK!!!