Coach Crooms Room (11/16-20)

Good Morning,

Each day you will need to complete your bell work along with your work out after you check in on google meet.

– I will periodically be posting videos of the different work outs that I would like you to complete.
– It is required that you check in each morning on Google Meet to take attendance, I know many of you may not be able to work out then but you still must attend class to check in and complete your work out at some point of the school day.
– If there are any questions please feel free to email or write on the class wall, below is a snapshot of your week.

Monday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out

Tuesday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Wednesday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Thursday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Friday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out

Please see our work outs below.

Monday
10,8,6,4 bench
3×8 single arm row
3×8 incline dumbbell press
3×8 standing upright row
3×8 Overhead Press/ Lat raises
3×8 chest press/ fly *superset *
3×10 curls / kick backs *superset*
Abs 2 rounds
50 crunch’s
40 bicycle
30 knee to chest crunch
40 Russian twist
20 I crunch

Tuesday (Legs) Stretch
Squat 10,8,6,4
Deadlift 3×8
Leg press 3×10
Lunges 3×10
Bulgarian squat 3×10
Single Leg squats 3×10
Hamstring curls 3×10
Curls (21’s) 2 sets
Abs 2 rounds
50 crunch’s
40 bicycle
30 knee to chest crunch
40 Russian twist
20 I crunch

Wednesday Back
Mile run
Pull ups 25x
Barbell deadlift w/135lbs -50x
Push ups 50x
24 in box jump 50x
Single arm clean/press 35lb kettle 50x
Curls 25 each arm
Push ups 25x
Floor wipers 50x
V- ups 50x
Mountain climbers 50x
Sit ups 25xd

Thursday
10,8,6,4 bench
3×8 single arm row
3×8 incline dumbbell press
3×8 standing upright row
3×8 Overhead Press/ Lat raises
3×8 chest press/ fly *superset *
3×10 culrs / kick backs *superset*
Abs 2 rounds
50 crunch’s
40 bicycle
30 knee to chest crunch
40 Russian twist
20 I crunch

Friday
Squat 10,8,6,4
Deadlift 3×8
Leg press 3×10
Lunges 3×10
Bulgarian squat 3×10
Single Leg squats 3×10
Hamstring curls 3×10
Curls (21’s) 2 sets
Abs 2 rounds
50 crunch’s
40 bicycle
30 knee to chest crunch
40 Russian twist
20 I crunch

Virtual
– You must chose one of these work outs and complete them daily while in class with your computer screen on.
Work Out A
For work out A you will complete each exercise 5 times before moving to the next exercise.
Jumping Jacks x 15
-Jog in place for 30 seconds

Squats x 15
-Jog in place for 30 seconds

Front Lunges x 10 on each leg
-Jog in Place for 30 seconds

Mountain Climbers x 20 seconds
-Jog in place for 30 seconds

Push Ups x 10
-Jog in place for 30 seconds

Burpee x 10
-Jog in place for 30 seconds

Work Out B
For work out B you will complete each exercise and go around 5 times
Squats x 15
-Jump Squats for 20 seconds

Side Lunges x 10 on each leg
-Jump squats for 20 seconds

Front lunges x 10 on each side
-Jump squats for 20 seconds

Wall sit 30 seconds

Work Out C
For work out C you will complete each exercise and go around 5 times.
Forearm Planks x 30 seconds
-Jog in place for 30 seconds

Scissor Kicks x 30 seconds
-Jog in place for 30 seconds

Side Planks x 15 seconds each side
-Jog in place for 30 seconds

Sit Ups x 10
-Jog in place for 30 seconds

Work Out D (if you have access to equipment)
Pull ups 25x
Barbell deadlift w/135lbs -50x
Push ups 50x
24 in box jump 50x
Single arm clean/press 35lb kettle 50x
Curls 25 each arm
Push ups 25x
Floor wipers 50x
V- ups 50x
Mountain climbers 50x
Sit ups 25xd