WORKOUTS

6TH GRADE

QUARTER 1

TABATA - HIGH INTENSITY INTERVAL TRAINING

(20-30 seconds of exercise, followed by 10-15 seconds of rest for a specific # of rounds)

6 T H

PLYOS TABATA 30/10 (8) box jumps single unders burpees long jumps box jumps single unders burpees long jumps

STRENGTH TABATA 30/10 (8) wall walks sit-ups jumping jacks plank wall walks sit-ups burpees plank

SQUATS TABATA 30/10 (9) puzzle squat single unders wall squat plank air squat jumping jacks jump/goblet squat sit-ups

POWER TABATA 30/15 (8) push-ups box jumps ring row single unders push-ups long jumps burpees squats

PRESS / DEADLIFT TABATA 30/10 (9) deadlift plank wall walks press deadlift sit-ups squats press

QUARTER 2

AMRAP - AS MANY ROUNDS AS POSSIBLE

(complete as many rounds in the allotted time)

6 T H

ASPARAGUS AMRAP-10 min 10 jumping jacks 10 sit-ups 10 burpees 10 squats 10 push-ups

BRUSSEL SPROUTS AMRAP-10 min 5 box jumps 10 treadmills 5 long jumps 10 squats 5 push-ups 10 sit-ups

BROCCOLI AMRAP-10 min 40 single unders 10 sit-ups 40 jumping jacks 10 deadlift 40 line jumps 10 press

SPINACH AMRAP-10 min 10 sit-ups 10 squats 10 burpees 5 box jumps 5 push-ups 5 long jumps

GREEN BEAN AMRAP-10 min 10 squats 10 push-ups 10 squats 10 sit-ups 10 burpees

QUARTER 3

RFT - Rounds For Time

(complete a specific # of rounds in as little time as possible)

6 T H

ALMONDS 5 RFT 15 squats 20 line jumps 20 sit-ups 20 jumping jacks 8 push-ups

CHICKEN 5 RFT 10 burpees 20 sit-ups 10 pushups 20 squats 10 box jumps

EGGS 6 RFT 10 jumping jacks 10 deadlift 10 long jumps 10 pushups 10 squats 10 press

PORK 5 RFT 50 single unders 10 deadlift 10 burpees 20 squats 20 sit-ups

TURKEY 4 RFT 10 pushups 5 box jumps 20 sit-ups 8 long jumps 10 press 20 treadmills

QUARTER 4

CREATE YOUR OWN W.O.D.

Complete workouts that students created.

OTHER WORKOUTS

WHISTLE RUN (completed like a suicide with exercises at each stop)

SKILL RUN (run a certain distance with stops along the way for skills)

WAIT TO SPRINT (perform an exercise until time, then sprint to wall)

7TH AND 8TH

QUARTER 1

TABATA - HIGH INTENSITY INTERVAL TRAINING

(20-30 seconds of exercise, followed by 10-15 seconds of rest for a specific # of rounds)

7 T H

PLYOS TABATA 30/10 (8) box jumps KB swings burpees long jumps KB swings single unders burpees long jumps

STRENGTH TABATA 30/10 (8) wall ball sit-ups lunges plank wall ball sit-ups burpees lunges

SQUATS TABATA 30/10 (9) wall squats single unders back squat plank air squat jumping jacks jump/goblet squat sit-ups

POWER TABATA 30/15 (8) push-ups box jumps ring row single unders banded pull-up long jumps jumping pull-up squats

PRESS / DEADLIFT TABATA 30/10 (9) deadlift plank wall walks shoulder press deadlift sit-ups squats shoulder press

QUARTER 2

AMRAP OR RFT:    + WORKOUTS

(each time you complete a round, you add “X” number of reps to the next one)

7 T H

CARROT AMRAP+2-10 min 20 jumping jacks 20 sit-ups 10 burpees 20 squats 10 KB swings

CORN AMRAP+1-10 min 8 box jumps 15 treadmills 8 long jumps 15 squats 8 push-ups 20 sit-ups

POTATO 3 RFT+2- 10 KB swings 20 lunges 40 jumping jacks 15 deadlift 40 line jumps 10 press

SQUASH 5 RFT+1 5 pull-ups 15 squats 10 burpees 8 box jumps 8 push-ups 10 shoulder press 50 single unders

ONION AMRAP +2-10 min 10 squats 10 push-ups 10 squats 10 sit-ups 10 long jumps 10 KB swings 10 lunges 10 wall ball

QUARTER 3

RFT:   10, 9, 8…..1

(complete as RFT, each round is 1 less rep for each exercise)

7 T H

STRAWBERRY squats line jumps sit-ups jumping jacks push-ups KB swings

BLUEBERRY burpees sit-ups pushups lunges box jumps press

BLACKBERRY jumping jacks deadlift long jumps pushups squats wall ball

ORANGE single unders deadlift burpees squats sit-ups KB swings

APPLE pull-ups box jumps sit-ups wall ball press lunges

QUARTER 4

CREATE YOUR OWN W.O.D.

Complete workouts that students created.

OTHER WORKOUTS

WHISTLE RUN (completed like a suicide with exercises at each stop)

SKILL RUN (run a certain distance with stops along the way for skills)

WAIT TO SPRINT (perform an exercise until time, then sprint to wall)