Strength Day. No Weights.
No time limit. Complete all exercises. Not necessarily in order, but fully completed.
50 Tricep Push Ups
200 Calf Raises
50 Body Folds
50 Double Thrusters
30 Dips
30 Resisted Leg Raises
30 Box Jumps
30 Dive Bomber Push Ups
20 Clock Lunges
20 War Machines
20 Decline Push Ups (Feet on Box)
Reminder: Thruster is like a Mountain Climber but start in a plank position, thrust both legs up to chest while keeping hands on the ground, jump legs back out to plank.
Saturday 26 September 2015
Fatigue Workout - Wednesday, September 16
Complete all exercises in order. 2 minutes per workout, maximal output and performance. 3 rounds. Rest 2 minutes between rounds (or no rest if you are pushing yourself)
Thermopylae 2015
Push Ups
Full Sit Ups
Burpees
Plank Up Downs
War Machines
Squat Jumps
Chin Ups
Leg Raises
Reminder: War Machines are similar to a burpee. Jump Up, drop into a plank, do a plank jack, do a push up, jump immediately to your feet without touching down, land in a squat and then stand. Repeat.
Thermopylae 2015
Push Ups
Full Sit Ups
Burpees
Plank Up Downs
War Machines
Squat Jumps
Chin Ups
Leg Raises
Reminder: War Machines are similar to a burpee. Jump Up, drop into a plank, do a plank jack, do a push up, jump immediately to your feet without touching down, land in a squat and then stand. Repeat.
Cry Baby Workout - (because I was crying after you left) - Monday, September 14
Welcome to the first training session of the year.
Completion workout - complete all of the following exercises using perfect form. Rest is based on what you need for this first round. Rest as little as possible to push your cardiovascular system. Stay hydrated and we will finish with a full stretch after.
Cry Baby
Toes to Bar x 20
Push Ups x 50
Body Folds x 50
Tricep Push Up x 50
Squat Jumps x 30
Dips x 30
Clock Lunge x 10 rotations "around the clock"
Dive Bomber Push Ups x 30
Chin Up x 20
Full Range Calf Raises x 200
Box Jumps x 20
Plank Up Downs x 30
Completion workout - complete all of the following exercises using perfect form. Rest is based on what you need for this first round. Rest as little as possible to push your cardiovascular system. Stay hydrated and we will finish with a full stretch after.
Cry Baby
Toes to Bar x 20
Push Ups x 50
Body Folds x 50
Tricep Push Up x 50
Squat Jumps x 30
Dips x 30
Clock Lunge x 10 rotations "around the clock"
Dive Bomber Push Ups x 30
Chin Up x 20
Full Range Calf Raises x 200
Box Jumps x 20
Plank Up Downs x 30
Welcome back to Thermopylae and training.
Welcome back to the Thermopylae and to your training for this new year. I hope you all had an incredible summer and are looking forward to learning new things, getting outside your comfort zone, sharing that information with friends/family, and having a lot of fun.
This site will help you on your fitness journey. Every Sunday, and Tuesday, new programs will be added that we are actively covering with my team at VC. This will be in addition to information pieces and additional training programs. Please share with students, coaches, etc.
All the best and remember: Aut Viam Inveniam, Aut Faciam. "I will find a way or make my own"
This site will help you on your fitness journey. Every Sunday, and Tuesday, new programs will be added that we are actively covering with my team at VC. This will be in addition to information pieces and additional training programs. Please share with students, coaches, etc.
All the best and remember: Aut Viam Inveniam, Aut Faciam. "I will find a way or make my own"
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