Scott FireFit Championships - Market Mall - Featuring members of the Calgary FireFit Team. June 20-21, 2015

Thermopylae Guest Participants - Calgary FireFit Team

The Calgary FireFit Team will have triblend FireFit Team shirts available at the race for $25.  Cost goes towards competition/travel costs.

https://www.facebook.com/pages/Calgary-FireFit-Team/1500276073557949
https://twitter.com/CalgaryFireFit

Thermopylae Sponsor - Vivo: For Heathier Generations.

http://vivo.ca/

Thermopylae Sponsor - Orange Theory Fitness (Creekside/Royal Oak)

www.orangetheoryfitness.com

Thermopylae Sponsor - Mud Hero

www.mudhero.com

Thermopylae Sponsor - Muscle Milk Canada

http://www.musclemilk.com/

Thermopylae Sponsor - QALO Rings

www.qalo.com

Thermopylae Sponsor - Ph.D Nutrition/ Karma Nutritionals

www.phdnutrition.ca

Powered by Hylete - Discount Code "THERMOPYLAE"

The Thermopylae is "POWERED BY HYLETE".  Use the code: "THERMOPYLAE" at the checkout to receive 50% off your first order and 20% off all future orders.....for life!

Thermopylae Sponsor - Hylete Apparel

 www.hylete.com

Thermopylae Sponsor - Momentum Watches by St. Moritz

http://www.momentumwatch.com/

Six (6) Station Fun Circuit with Cardio/Running Component

Follow instructions/diagrams in the photo:

Circuit Training with Cardio Component

Follow circuit from diagram:

Wednesday Workout - HIIT with War Machines

Complete each exercise in order for as many rounds as possible.  Any exercise that cannot be completed fully will then be exchanged at the fatigue point for 15 War Machines.  A "War Machine" is a push up into a plank jack and then immediately jumping to your feet in a triple threat position.

Wall Jump Over x 9
Push Up Parade (Regular, Hover Foot, Clapping) x 30 (15 of each)
Air Squats x 30
Bench Dips x 60
Back Crawl x 20m
Pylon Plyo Jump x 30
Plank Jacks x 30
Full Sit Up x 30
Skipping x 100 rotations
Double Unders x 20

Monday Workout - Continuous Circuit (for rounds in a time limit)

The program is a straight circuit where the goal is maximum rounds completed in the time allotted (30 min or 45 minutes).

Squats x 30
Push Ups x 20
Double Unders x 20
Wall Climb Over x 10
Bench Dips x 60
Pike Ups x 20
War Machines x 20 (Push Up to Plank Jack to Dynamic Jump to Standing)
Weighted Thrusters x 20
Agility Ladder x 5
Plank Shoulder Touches x 20

Repeat.
Goal #1 - 3 rounds
Goal #2 - 4 rounds
Goal #3 - 5 rounds
Goal #4 - 6 rounds +

Core Training - 1000 Reps

Complete all in order. Minimal rest.
Crunch x 200
Sit Up x 50
Flutter Kick x 200
Reverse Crunch x 50
Plank x 2 min (Not Applicable to 1000 rep count)
Body Jack (from plank spring forward into triple threat position) x 25
Dolphin Kick x 25
Mountain Climber x 50
Pilates 100's x 200
Oblique Crunch x 50 (per side)
Plank with Shoulder Touch x 50 (per side)

Total = 1000 reps

Monday Workout (27/05) - Weights with Agility/Power

Complete all exercises as prescribed and in their proper order.  Complete as many rounds as possible with a minimum of three (3).
Bicep/Hammer Curl Combo x 20 (of each)
Shoulder Press x 20
Bent Over Row x 20 (Bar or Dumbell)
Push Up Parade (Regular, Narrow, Wide) x 20 (of each)
Weighted Squat x 20
Tricep Extensions/Kickbacks x 20 (of each)

Agility Ladder (Icky Shuffle) x 5
Hill Sprints x 5
Medicine Ball Torso (or over the shoulders) x 20
Tire Runs (ATV Tire or 20lbs) x 10
Skipping x 100 rotations

Wednesday Workout (22/05) - Full Body Agility and Speed

Complete as many rounds as possible completing all exercises in order without skipping any or re-arranging.

Double Unders x 50
Stair Runs x 5
Speed Hurdles Jumps with Burpees in between each hurdle (5 hurdles = 5 burpees) x 5
Hill Agility Ladder "Icky Shuffle" (In In Out, In In Out) x 5
Hill Agility Ladder "Fast Feet" (Two feet in each square before moving on) x 5
Hill Sprint x 10
Incline Push Up (up hill) x 20
Incline Row x 20
Sand Bag Thruster with jump over and push up x 20
Med Ball Toss with Squat (with partner) x 20
Med Ball Wall Toss x 20

This one stung a little less than Monday's.  We added a speed penalty.  If you hit the ladder or moved it in any way, it added 20 decline push ups on the hill.

Monday Workout (20/05) - Full Body with Hills

As many rounds as possible of all below exercises.  Completed in full rounds with or without weight. (Note: you may want to get through the first round without weight to gauge your tolerance.)

Decline Push Ups (on the hill) x 20
Bar Pull Ups x 20
Sandbag Thrusters x 20
Medicine Ball Slams x 20 (3kg, 5kg, 7kg, 10kg)
Hill Sprints x 20 (up/down counts as 2 so 10 sprints up the hill)
Hill Bear Crawls x 20 (up/down counts as 2 so 10 crawls up the hill)
Hill Squat Jumps x 20 jumps
Skipping x 100 rotations
Double Unders x 50
Stair Squat Jumps x 30
TRX Rows x 20

This was a bit of a bear...was feeling it for the next few days in the legs and calves.

Wednesday Conditioning Program (Weights/Body Weight/Core)

Weights (4 Sets - No Rest)
Lateral Raise x 30
Upright Row x 30
Bicep Curl x 30
Overhead Tricep Extension x 30
Lunge x 30
Shoulder Loaded Jump Squat x 30

Body Weight (3 Sets - 2 min Rest)
Burpees x 30
Push Ups x 30
Bench Dip x 30
Prison Squat x 30
Mountain Climber x 30
Pull Up x 30

Core (2 Sets - No Rest)
Plate Sit Up x 81
Pelvic Thrust x 81
Raised Leg Crunch x 81
Plank Hold  x 4.5 minutes

Monday Workout - "Legs for Day" - Increasing Ladder

Entire program for the day was done on a hill with a 60 degree incline and was approx. 20 meters in length.

Complete in the following order:

Hill Run x 4 (up and down is one)
Grape Vine/Kareoke x 4 (up and down is one)
Squats x 25 (no weight)

Hill Run x 4 (up and down is one)
Grape Vine/Kareoke x 4 (up and down is one)
Squats x 25 (no weight)
Lunge x 20/s (no weight)
High Knees Running x 40 (no weight)
Squat & Hold for 3 sec x 15 (no weight)

Hill Run x 4 (up and down is one)
Grape Vine/Kareoke x 4 (up and down is one)
Squats x 25 (no weight)
Lunge x 20/s (no weight)
High Knees Running x 40 (no weight)
Squat & Hold for 3 sec x 15 (no weight)
Plyo Jumps x 10 (no weight)
Hill Lunges (up and down the hill) x 20/s
Hill Squats x 20

Static Skater (Lactate Threshold Exercise) - hold a low skating position for 1 min x 3 rounds

Note: add weight, rep increase or set numbers for preference.

This one was a monster!!

Wednesday Workout - Circuit with HIIT

The circuit was completed as many times as possible with the time allotted and little to no rest.  Each station/exercise was done for 1 minute with a rotation.

Exercises were as follows:
Plyo Jumps - Over pylons (two different levels)

Plank Jacks - Plank position to triple threat (feet shoulder width apart, partial crouch, hands up)

Chin Up/Toe up - Chin Up and then toes to bar, repeat.

Bench Dips

Wall Presses - with a medicine ball to a height of 10 feet

Agility Ladder - Texas two step or Icky shuffle

Mat Flip - Flip a 60lb track and field mat end over end.

Step Ups - 24 inch box.

Weighted Sprint/Shuttle run - 20 to 30lb sandbags, sprint 20 meters.

Decline Push Up - feet elevated 24 inches to 36 inches.

Levels are as follows:
2 Rounds is Level One
3 Rounds is Level Two
4 Rounds is Level Three
5 Rounds is Level Four

The goal was to have everyone hit level Three or better!!

Monday Workout - Sweat Equity Training "Spend it to earn it" - Combination program with skipping from Darebee

So, we discussed "sweat equity" or the idea of spending "money/sweat" on yourself every day.  The idea being that we should take the time to do some form, or modality, of training every day combined with plenty of rest and proper nutrition.

The program was two parts: 1. Sweat Equity 2. Jump Rope

Rounds were as follows:
Jumping Jacks x 20
Push ups x 15

Jumping Jacks x 20
Push Ups x 15
Squats x 15

Jumping Jacks x 20
Push Ups x 15
Squats x 15
Plank Jacks x 10
Bench Dips x 20

Jumping Jacks x 20
Push Ups x 15
Squats x 15
Plank Jacks x 10
Bench Dips x 20
Lunges x 10/s

Jump Rope

darebee.com

Wednesday Workout - Tire Training - Full Body with Resistance

Another Thermopylae inspired training day.  One of the main features of the Thermopylae has been the ATV tire and it's much larger cousin the Tractor tire.  For today's training, we used the "kids" or ATV tires which weigh on average 20-30lbs.  The program below was done in sequence.

Program:
Hill Run with tire x 2 (60 degree incline and 40 meters long)

Plank x 2 @ 45 seconds (tire on back)
Offset Push Up x 10/s (using tire as offset)
Toe Touches x 60 (using tire as elevated target)

Hill Run with tire x 2 (60 degree incline and 40 meters long)

Squats x 30 (with tire)
Crunch x 30 (with tire)
Burpee x 20 (with tire)

Hill Run with tire x 2 (60 degree incline and 40 meters long)

We followed this up with a burner series of one set of three Thermopylae competition activities.

War Machines - push up into a pike jack into a plyo jump to feet, then repeat x 20

Incline Mountain Climbers - Mountain Climbers on a hill x 60/s

Decline Pushups - on the same hill x 20

Monday Workout - HIIT with Run Cardio Component

Monday Workout
With the Thermopylae event on weeks away, it's time to start rolling with the Interval Training and Cardiovascular response.  The athletes need to be able to confront each obstacle, over come it and continue to move forward with a minimal expenditure of energy.
Today is going to drain their systems.

Program - each student will choose a station.  From there they must complete every other station (no sequence) before they can repeat a station/exercise.  Each station will last approx. 2 minutes with a 30 second rest rotation between stations and the Cardio response. The Cardio Response portion is a station between each station that is repeated.

HIIT Stations
Double Unders
Decline Pushups
TRX Rows
Prison Squat
Sandbag Thrusters
Bench Dips
Reverse Crunches
Mountain Climbers
Jumping Jacks
Bar Bicep Curls

Cardiovascular Response
Laps around the gym
Shuttle Runs
Hill Runs

NOTE: each rotation should take 20 minutes with the goal to get through the program twice.  A rest between rotation #1 and rotation #2 is advised for water, rest and recovery of heart rate.