Tigers News · Workout Assignments!!


Coach Jay/Coach Bradford/Coach Usry/Coach Fritts

Strength & Conditioning/PE

jayt@wilkes.k12.ga.us

 

Week of March 16-until we return

  1. Body Weight workouts you can do at home
  2. SAT Prep

Strength & Conditioning/Physical Education

No gym needed. Don’t lose any of the progress you have worked for this semester.

1)

  • Run 3 minutes 20 air squats – 3 rounds.
  • 5 push-ups 5 sit ups 5 squats – 5 rounds.
  • 100 air squats for time.
  • Run 1minute 10 squats 10 push ups 3 rounds.
  • Sprint 30 sec and do 15 push ups, 3 rounds.
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 20 sec sprint between each set.
  • 21-15-9 of air squats and push ups for time.
  • Run 1 mile for time.
  • 10 push ups 10 air squats and 10 sit ups, 3 rounds for time.
  • 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
  • 5 push-ups 100M dash 10x.
  • 5x 400M sprints.
  • 10 X 100 m dash.
  • Run 1 mile, lunging 10 steps every 1 minute.
  • 25 jumping squats
  • 10 vertical jumps, 10 push ups, 10 sit ups, 3 rounds…for time.
  • 10 air squats every 1 minute of your 1 mile run.
  • 10 push-ups 10 squats 10 sit ups 4 rounds.
  • 10 vertical jumps, run 400 meters, 5 rounds.
  • Sprint 100 meters, Walk 100 meters, 10 rounds.
  • 50 push ups for time.
  • 50 sit-ups, 400 meter walk. 3 rounds.
  • 10 walking lunges, 10 push-ups, 5 rounds.
  • Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  • Run 1 mile with 50 air squats at midpoint, for time.
  • 15 air squats x 5. Rest equal amounts as it took to do each 15.
  • sprint 100m 10 squats…8 rounds.
  • 150 jumping jacks…for time.
  • 75 jumping jacks, 50 air squats, 25 push ups For time.
  • Run 1 minute, squat 1 minute 5 rounds.
  • 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 3 rounds.
  • sprint 50 meters, 10 push ups. 10 rounds.
  • 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  • Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  • 10x 50 meter sprint.

 

2) https://www.khanacademy.org/test-prep/sat/full-length-sat-1/online-sat-tests/a/full-length-sats-to-take-online