PHYSICAL EDUCATION WODS
#1
Run 2 laps
10 pushups
15 squats
20 jump rope
*3 rounds
#2
#3
#4
#5
5 burpees
10 squats
16 lunges
20 situps
5 burpees
10 pushups
15 scissor abs
20 squats
10 burpees
10 situps
10 pushups
10 tricep dips
*3 rounds
Cash out Split 30
air squats with
partner
5 burpees
10 pushups
15 situps
20 squats
*3 rounds
*3 rounds
#6
Active Recovery
Run/Walk
1 mile
2 minutes: As many
sit ups as possible
*4 rounds
#7
#8
2 Rounds
#9
#10
20 MB
cleans
20
splitlunges
(each leg)
20 jump
rope
Run 1 lap
Stations 1 minutes
1. Sit ups
2. Jumping
Jacks
3. HR push
ups
4. Air squats
Run 2 laps
6 pushups
12 jump rope
12 squats
AMRAP 15
min
#12
#13
#14
PARTNER-split as
desired
AMRAP 15
min
5 HR
pushups
10 air
squats
Run 1 lap
10 lunges
ACTIVE
RECOVERY
Run/walk 1 mile
*4 rounds
10 MB cleans
10 burpees
10 squats
*3 rounds
#11
PARTNER-split as
desired
75 jumpropes
50 sit ups
20 MB toss squats
10 burpees
Cash out: plank off
3 minutes: As
many rope jumps
as possible.
AMRAP 15 min
Run 2 laps
10 burpees
20 sit ups
10 pushups
20 squat jumps
#15
Run 2 laps
20s plank
10 squats
20 situps
10 push ups
*3 rounds!
PHYSICAL EDUCATION WODS
#16
#17
#18
#19
21-15-9
Run 1 lap
15 squats
10 pushups
15 MB
cleans
10 burpees
20 situps
10 pushups
20 tricep dips
Active Recovery
Run/walk
1 mile
*3 rounds
*3 rounds
#21
#22
#23
2 Rounds
Run 3 laps
10 wall balls
Run 2 laps
10 wall balls
Run 1 lap
10 wall balls
5 burpees
15 squats
5 pushups
15 jump
rope
Stations: 1 minute
Cash out: 25
pushups split with
a partner
*3 rounds
#26
PARTNER- 15 min
#27
10 MB toss squats
50 jump rope
10 Burpees
50 second
plan(switch as needed)
Active
Recovery
air squats
& jump rope
#20
Class makes
WOD
Cash out 100
jumping jacks split
between 4 people
Cash Out: Plank off
Run/walk 1
mile
DB Goblet squats
Lunges
Jump Rope
Wall Balls
#24
Class makes
WOD
Cash Out:_____
#25
Run 2 laps
6 pushups
20 jumpnjacks
10 squats
*4 rounds
#28
#29
PARTNER- split as
desired
Class makes
WOD
40 Jump rope
30 Lunges
Cash Out: _____
#30
5 burpees
10 MB
Cleans
15 situps
20 squats
20 sit ups
10 burpees
Run 4 laps
*4 rounds
PHYSICAL EDUCATION WODS
All workouts have a 15 minute time cap
AMRAP=As Many Rounds As Possible (in the set time)
Air Squats=Squats without weight
MB Clean= Medicine Ball clean. Choose appropriate weight. See demonstration
Goblet Squat- Using dumbbell. Choose appropriate weight. See demonstration
PHYSICAL EDUCATION WODS
Mrs. Staffaroni
Class Fitness Center Activities
*Completed only with Mrs. Staffaroni present
Equipment: Fitness Center, jump ropes, medicine balls, dumbbells
Standards:
8-1.3 Demonstrate in a modified situation the basic skills and tactics used for an individual activity and a
dual activity.
8-5.1 Work cooperatively within a group to establish and achieve group goals in competitive as well as
cooperative physical-activity settings.
8-5.3 Accept differences among people and make an effort to include a diversity of participants in
physical-activity events.
8-5.4 Accept responsibility for behaving in a safe and productive manner in physical-activity settings.
Introduction: Students will enter the gym and sit in their squads for attendance. They will then jog their
laps. Teacher will discuss the work out of the day (WOD). She will ask a student to pick a number, and
choose corresponding WOD on the list of 30. Teacher will demonstrate every exercise in the WOD.
Students will replicate the demonstration.
Safety: Teacher will demonstrate every movement.
Students will replication all movements.
Students will be monitored during the entire work out to ensure they are acting appropriately and
safely.
Assessment: Students will be assessed using the department daily grading system.