Weekend Workout - October 2015

Power House Workout - Find a sandbag, duffle bag, or something like it, and fill to a capable weight.  This can be done with clothing but weights could be a little dangerous.

 

Firefly Workout - Friday, October 30

Paladin Workout - Wednesday, October 28

Event shirts (Please contact your Thermopylae coach for details and ordering)

How to do a burpee!!

Personal Best #2 - Wednesday, October 28

Personal Best #2
- We have slightly modified the Personal Best for the competition to include the following activities:
1. Push Ups
2. Full Sit Ups
3. Burpees
4. Bench Dips
5. Calf Raises

Criteria remains the same: 2 minutes maximal output, rotate through exercises with a rest break between each, perfect form.

Project Gains - Weights and Body Weight Workout - Monday, October 26

Project Gains - Complex Movement Workout (Weight and Body Weight)

* Complete all exercises for four rounds with perfect form and 1-2 minutes rest between rounds.

Lunge with Bicep Curl (Weight) - 20/20

Squat with Overhead Press (Weight) - 20/20

Push Up with Plank Row (Weight) - 15/15

Bench Dip with Decline Push Up - 20/20

Bench Step Up with Knee Drive to Chest - 20/s

Full Sit Up with Flutter Kick (Body Weight) - 20/20

Ironclad Abs - Core Workout (darebee.com)

Pac-Man Workout (darebee.com)

The Only Way...

Good Morning and Good Night

Gloomy Thursday Smoothy (October 21, 2015)

October Challenge #2

Boost Smoothie

October Challenge Workout #1

We are the Machines Workout - Wednesday, October 21

Cumulative Workout to Build Capacity in six (6) movement patterns.
Complete each exercise in sequence and complete 4 rounds.

Round #1
Push Up x 30
Squat x 30
Plank Jack x 30
Jumping Jack x 30
Bench Dip x 30
Crunch x 30

Round #2
Push Up x 20
Squat x 20
Plank Jack x 20
Jumping Jack x 20
Bench Dip x 20
Crunch x 20

Round #3
Push Up x 15
Squat x 15
Plank Jack x 15
Jumping Jack x 15
Bench Dip x 15
Crunch x 15

Round #4
Push Up x 10
Squat x 10
Plank Jack x 10
Jumping Jack x 10
Bench Dip x 10
Crunch x 10

3, 2, 1....GO!!!! - Monday, October 19

3, 2, 1.....GO!!!! Workout

Lots of agility work, lots of core, lots of strength...basically a whole lot of everything.  Welcome to the week and 3, 2, 1...

(Complete each exercise in sequence for two to three rounds)

Agility Ladder Two Step x 2
Agility Ladder Push Up x 2
Agility Ladder Plyo Jump x 2
Agility Ladder Lateral Squat x 2

Full Sit Up x 20
Plank Shoulder Touches x 20
Flutter Kicks x 50
Core Pointer x 20

Bench Dip x 20
Single Leg Power Step Up x 20/s
Decline Push Up x 20
Split Squat x 10/s

Dear October, I am going to make you AWESOME!!! (missed workout from Monday, October 12)

October Missed Workout (Monday, October 12)

Cardio/Core Workout
(3 rounds, 50 reps, as fast as possible with perfect form)

Jumping Jacks
Mountain Climbers
Push Ups
High Knees
Squats
Get Ups
Flutter Kicks
Cross Country Skiers
Calf Raises
Tricep Bench Dip

Tryptophan Workout (Turkey Workout) - October 14

As many reps as possible with perfect form until fatigue or 20 repetitions, then rest and move on to next exercise. Two Rounds (if possible).

Bicep Curl

Hammer Curl

Shoulder Press

Arnold Press

Push Up with Weights

Prone Chest Press

Pelvic Raise with Weights

Tricep Press

Tricep Kickback

Bent Over Row

Back Flye/Reverse Fly

Squat with Weight

Calf Raise with Weight

Squat Thrusters

Jumping Jacks (no weights)

Mountain Climbers (no weights)

Personal Best Day - October 7

2 minutes of each exercise for maximal performance.  We have worked towards building capacity in a variety of areas and this will set a personal best for you to meet, and exceed, in the future.

Push Ups - Chest to floor, almost lock out at top of motion

Burpee - Jump, plank position, chest to floor, return to standing, repeat

Full Sit Up - Shoulder blades on ground, elevate core until elbows can pass knees

Tricep Bench Dip - 90 degrees at elbows at bottom of motion, almost locked out at top of motion

Jumping Jacks - Hands must touch thighs at bottom of motion and above head at end of motion

Calf Raises - Full plantar flexion, then heels to floor

Bench Step Up - both balls of feet must touch top of bench for a rep to count.

Track your results and keep a tally.  2 minutes only!!

Core and Leg Day - October 5

Core and Leg Day (3 rounds, 2 minutes rest between rounds)

40 Full Sit Ups
40 Body Folds
40 Squat Jumps
200 Flutter Kicks
Pilates 100's
100 Calf Raises
40 Oblique Crunches
40 Balloon Crunches (Hands intertwined and legs at 90 degrees)
40 Sumo Squat Pulses
40 Russian Twists (20 per side)
40 sec Plank Hold
40 sec Static Skater