Thermopylae Games and Race EVENT SHIRTS ARE READY TO BE ORDERED!!!

Event shirts are ready to be ordered.  Please visit the site below and create a new user account.  You will need to add your name, school and grade.  All orders will be shipped directly to the host schools.  There will be an update on the order closing date after the break!!

http://thermopylae.gosafeguardstore.com/

Basketball - Winter Break Program

Basketball Pre Season Training Program
- complete workout 4-5 times per week until the end of the winter break.

20 Jumping Jacks
20 Mountain Climbers
20 Push Ups
20 Calf Raises
20 Jump Squats
10 Lunges (per side)
20 Sumo (Wide) Squats

Repeat Twice (2 Sets)

The Twelfth Day of Fitmas - Friday, December 18

The Twelfth Day of Fitmas - 2 Rounds

5 Sets of Stairs
20 Jumping Jacks
20 Plank Shoulder Touches
20 Push Ups
20 Squat Jumps
20 Bench Dips
20 Thrusters
20 Full Sit Ups

The Eleventh Day of Fitmas - Thursday, December 17

The Eleventh Day of Fitmas - 4 Rounds

20 Jumping Jacks
20 Mountain Climbers
10 War Machines
10 Squat Jumps

The Tenth Day of Fitmas - Wednesday, December 16

The Tenth Day of Fitmas - 3 Rounds

5 Sets of Stairs

- then alternate to the strength exercise after every 5 Sets of Stairs

Strength Exercises
20 Push Ups
20 Toe Touches
20 Flutter Kicks
20 Squats
20 Jumping Jacks
20 Bench Dips

The Ninth Day of Fitmas - Tuesday, December 15

The Ninth Day of Fitmas - 4 Rounds

10 War Machines
10 Full Sit Ups
10 Squats
10 Push Ups
10 Jumping Jacks

The Eighth Day of Fitmas - Monday, December 14

The Eighth Day of Fitmas - 2 Rounds

10 Burpees
10 Tuck Jumps
10 Push Ups
10 Bench Dips
10 Cross Country Skiers
10 Thrusters
10 Mountain Climbers
10 Toe Touches
10 Full Sit Ups

The Seventh Day of Fitmas - Sunday, December 13

The Seventh Day of Fitmas - 3 Rounds

30 Squat Jumps
30 Bench Hop Overs
20 War Machines
20 Push Ups
10 Thrusters (Squat with Shoulder Press)
10 Leg Raises
5 True Dips

The Sixth Day of Fitmas - Saturday, December 12

The Sixth Day of Fitmas - 3 Rounds

30 Jumping Jacks
30 Bench Step Ups
30 Mountain Climbers
30 Toe Touches
30 Cross Country Skiers

The Fifth Day of Fitmas - Friday, December 11

The Fifth Day of Fitmas - 3 Rounds

30 Full Sit Ups
30 Flutter Kicks
30 Crunches
30 Mountain Climbers
30 Plank Shoulder Touches
30 Russian Twists

The Fourth Day of Fitmas - Thursday, December 10

The Fourth Day of Fitmas - 3 Rounds

30 Jumping Jacks
10 War Machines
20 Full Sit Ups
30 Bench Dips
20 Mountain Climbers
5 Real Dips

The Third Day of Fitmas: Wednesday, December 9

The Third Day of Fitmas: Wednesday, December 9 - 3 Rounds

20 TRX Rows
20 Push Ups
20 Bench Dips
20 Jumping Jacks
20 Mountain Climbers
20 Double Leg Thrusters
20 Plank Jacks
20 Tire Flips
20 Calf Raises
20 Full Sit Ups

The Second Day of Fitmas: Tuesday, December 8

The Second Day of Fitmas: Wednesday, December 9 - 3 Rounds

2 Laps
20 Push Ups
50 Jumping Jacks
30 Bench Dips
100 Flutter Kicks
30 Full Sit Ups
20 Plank Shoulder Touches
20 TRX Rows

The First Day of Fitmas: Monday, December 7

First Day of Fitness - 3 Rounds

Push Up x 10
Jumping Jacks x 20
Squats x 10
Bench Dips x 20

Mountain Climbers x 20
Jump Squats x 10
Bench Step Ups x 20
Decline Push Ups x 10

Pull Ups x 5
Leg Raises x 20
Burpee x 10
Full Sit Up x 20

War Machine Workout with Avenger Challenge - Wednesday, December 2

War Machine Workout - 3 Rounds

War Machines x 10
Squat Pulses x 10
Lunge x 10
Pull Up x 5

War Machines x 5
Jumping Jacks x 20
Toe Touches x 20
Bench Dips x 20

War Machines x 10
Mountain Climbers x 20
Crunch x 20
Plank Shoulder Touch x 20

Avenger Challenge - 1 Round

Thruster Squat x 10
Calf Raise x 10
Tricep Push Up x 10

Black Widow Workout with Avengers Challenge

Black Widow Workout with Avengers Challenge

30 punches per side

30 jump squats
5 pull ups
20 Russian twists per side

10 round house kicks per side

15 triangle push ups
15 leg raises
20 shoulder presses with weights

Repeat 2 times

Quick Silver Workout with Avenger Challenge - Monday, November 23

Quick Silver Workout with Avenger Challenge - 3 Rounds
High Knees x 30
Mountain Climbers x 30
Jumping Jacks x 30
Bench Toe Touches x 30

Burpees x 10
Plank Jacks x 30
Bench Dips x 30
Push Ups x 30

High Knees x 30
Mountain Climbers x 30
Jumping Jacks x 30

Avenger Challenge - 2 Rounds
Leg Raises x 10
Bench Step Up x 10
Bench Jump Overs x 10
Side Bench Step Ups x 10

Lady Sif Workout with Avenger Challenge - Wednesday, November 18

Lady Sif Workout - 3 Rounds
2 Running Laps (500m)
5 Toes to Bar
20 Bench Vault Overs
20 Decline Push Ups
20 Bench Step Ups
5 Stage Get Ups
10 War Machines
10 Bench Jump Overs
20 Leg Raises
10 Basketball Push Ups

Avenger Challenge - 2 Rounds
10 Squat Jumps
10 Hover Push Ups (One foot in the air)
10 Jumping Jacks

Captain Marvel Workout with Avenger Challenge - Monday, November 16

Captain Marvel Workout - 3 Rounds

Decline Push Up x 20

Bench Mountain Climbers x 20

Toes to Bar (or Legs to 90 degrees) x 10

Flutter Kicks x 100

Bench Dip x 20

Tricep Kickback x 10

Combo Squats x 10

Negative Calf Raises x 30

 

Avenger Challenge - 3 Rounds

War Machines x 5 

Full Sit Up x 15

Elevated Leg Lunge x 10/s

Dolphin Flutters x 20

Squat Pulses x 20

Thor Workout and Avengers Challenge - Thursday, November 12

Mjolnir Workout - 3 Rounds
Hammer Curls - 20
Dumbell Squat Swings - 20
Hammer Slam Lunges - 10/s
Anterior Raises - 20

Plate Jump Squats - 20
Weighted Bench Dips - 20
Decline Push Ups - 20
Bench Mountain Climbers - 20/s

Join the Avengers - 2 Rounds
Leg Raises - 20
Plate Thrusters - 20
Chin Ups -5

Don't Wish For it, Work For It!!

All Cardio Challenge

Ironman Workout with Avengers Challenge - Monday, November 9

Tin Man Workout - 3 Rounds
Knee to Elbow Push Ups - 10/s
Squat with Plate Press Over - 20
Bicep Hammer Curl - 20
Bench Step Up with Knee Drive - 10/s

Standing Plate Raise - 20
Goblet Squat - 20
Bench Dip - 20
Squat Out (Squat Jump to Sumo Squat, Repeat) - 10

Bent Over Fly - 20
Single Leg Pistol Squats - 10/s
Lateral Raise - 20
Hip Raise or Single Leg Split Squat - 10/s

Join the Avengers - 2 Rounds
Plank Jack Push Up - 10
Knee Drives - 20/s
Tricep Dips - 5

Black Widow Workout with Avengers Challenge - Friday, November 6

Sting Workout - Three Rounds
Sumo Squat x 20
Decline Push Up x 20
Jump Lunge x 10/s
Bench Dip x 20

Bench Jump Over x 10
Single Leg Lunge/Pistols x 10/s
Plank Shoulder Touches x 20/s
Flutter Kick x 100

Jumping Jacks x 100
Push Ups x 20
Plank Walk Outs x 10
Knee Drives with Step Up x 20/s

Join the Avengers
War Machines x 20
Side Squat x 10/s
Spider Push Up x 10 (5/s)

Incredible Hulk Workout with Avengers Challenge - Wednesday, November 4

Incredible Workout - Three Rounds
Wide Push Ups x 20
Sumo Squat x 20
Bench Dips x 20
Stair Squat Jumps x 2 sets of stairs

Shoulder Presses (with weight) x 10
Bicep Curls (with weight) x 10
Squat Thruster (with weight) x 10
Bent Over Row (with weight) x 10

Flutter Kicks x 100
Full Sit Up x 20

Join the Avengers - Two Rounds
Bar Dips x 5
Decline Push Ups (Big Box) x 10
Squat (with weight) x 20

Captain America Workout with Avengers Challenge - Monday, November 2

Workout - Three Rounds
High Knees x 20
Shoulder Touch Planks x 20
Bicep Curl x 20
Calf Raise x 20
Chin Up x 5
Air Squat x 20
Push Ups x 20
Bench Dips x 20
Lunge x 10/s
Prone Pull Ups x 10

Join the Avengers - Two Rounds
War Machines x 10
Sumo Squat Pulses x 30
Bench Squat Jumps x 10

November Fit Burst - 2015

November 2015

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	2	3	4	5	6	7
Rest Day	10 War Machines 10 Plank Shoulder Touches	10 Tuck Jumps 10 Full Sit Ups	10 War Machines 10 Plank Shoulder Touches	10 Tuck Jumps 10 Full Sit Ups	10 War Machines 10 Plank Shoulder Touches	10 Tuck Jumps 10 Full Sit Ups
8	9	10	11	12	13	14
Rest Day	10 Tuck Jumps 10 Full Sit Ups	10 War Machines 10 Plank Shoulder Touches	10 Tuck Jumps 10 Full Sit Ups	10 War Machines 10 Plank Shoulder Touches	10 Tuck Jumps 10 Full Sit Ups	10 War Machines 10 Plank Shoulder Touches
15	16	17	18	19	20	21
Rest Day	20 War Machines 20 Plank Shoulder Touches	20 Tuck Jumps 20 Full Sit Ups	20 War Machines 20 Plank Shoulder Touches	20 Tuck Jumps 20 Full Sit Ups	20 War Machines 20 Plank Shoulder Touches	20 Tuck Jumps 20 Full Sit Ups
22	23	24	25	26	27	28
Rest Day	20 Tuck Jumps 20 Full Sit Ups	20 War Machines 20 Plank Shoulder Touches	20 Tuck Jumps 20 Full Sit Ups	20 War Machines 20 Plank Shoulder Touches	20 Tuck Jumps 20 Full Sit Ups	20 War Machines 20 Plank Shoulder Touches
29	30
Rest Day	30 War Machines 30 Plank Shoulder Touches