Thermopylae Athletes!! Get your parents involved!! - X Warrior Challenge Canada

Ready to be an X Warrior?

Hear the battle cry, Canada.

X Warrior delivers a lifetime experience to come alive again while training for and completing a homegrown, world class Obstacle Course Race. Regain your health, passion and competitive spirit while giving back to the community.

Open to athletes of all abilities, ages and backgrounds, X Warrior invites you to test your grit through a series of unique and challenging obstacles in one of three distinct settings: stadium, arena or wilderness. X Warrior seeks to reveal one’s true human spirit through physically demanding and mentally taxing obstacles. No gimmicks here – just one challenging race.

This isn’t just a battle of strength; it is a battle of spirit. Enlist now – victory can be yours.

Multiple Race Types

As an X Warrior, you have the chance to conquer more than one course type:

• Stadium // 5km // 20+ stadium inspired obstacles. No mud..all sweat.

• Arena // 3-5km // 15-20+ unique obstacles. Year Round Racing has arrived.

• Wildnerness // 5km// 20+ unique obstacles. Mud, Sweat & Tears.

   

  http://xwarriorchallenge.com/ 

Mason Workout Plus - Weights - January 30 (Darebee.com)

Mason Workout - No Weights - January 30 (Darebee.com)

Wednesday Training - January 27

Today we ran it a little bit differently.  We had a couple of our coaches a little sore from a couple of combined leg days.  As a result, we did an upper body only day but the student-athletes wanted a challenge.

Here goes.  Each exercise done in order with the rep count at the top.  Our student dumbells max out at 8lbs.  We coached them to use 8's, then drop to 5's, then drop to 3's...if necessary.  A great workout and a great burn.

40 Reps
Bicep Curl
Tricep Press
Shoulder Press
Push Up
Bench Dip
Bent Over Rows
Hammer Curls
Pull Ups (to fatigue)

50 Reps
Bicep Curl
Tricep Press
Shoulder Press
Push Up
Bench Dip
Bent Over Rows
Hammer Curls
Pull Ups (to fatigue)

60 Reps
Bicep Curl
Tricep Press
Shoulder Press
Push Up
Bench Dip
Bent Over Rows
Hammer Curls
Pull Ups (to fatigue)

You're sweet enough...choose water!

Stair Master Workout - Wednesday, January 20

First, find a set of commercial stairs.  Approximately two flights or somewhere between 20-30 individuals steps.  If there is a landing between the flights you can add additional exercises or a quick HIIT (high intensity interval training) blast.

Finish each block of exercises and then travel up the flight of stairs using the locomotor type provided.

Push Ups x 10
Jumping Jacks x 10
Plank Jacks x 10

Run two flights of stairs

Mountain Climbers x 10/s
Seal Jumping Jacks x 10
Tricep Push Ups x 10

Squat Jump two flights of stairs (land on every second step and walk the landing)

Crunches x 10
Leg Thrusters x 10
Full Sit Up x 10

Quick feet two flights of stairs (quick feet means that each step is touched by both feet)

Repeat program for two to three rounds.

Wednesday's Workout - January 13

Lucky 13 Workout
- 3 rounds, 13 repetitions of each exercise

Push Ups
Full Sit Ups
Lunge

Bench Dips
Leg Raises
Squats

Close Push Ups
Plank Shoulder Touches
Sumo Squat Pulses

Decline Push Ups
Crunch
Pelvic Lifts

Monday Workout - January 11, 2016

Monday Workout
- 3 sets, complete as a superset.

Push Up x 10
Bench Press (Chest Press) x 10

Bicep Curl x 10
Pull Up x 10

Thruster Squat x 10
Sumo Squat x 10

Tricep Overhead Press x 10
Tricep Dip x 10

Bent Over Row x 10
Prone Row x 10

Mountain Climbers x 50
Jumping Jacks x 50
Burpees x 20

HIIT Weekend Workout

HIIT Workout
- 4 rounds, complete each section before moving onto the next section.  No rest until the end of each round, NOT each section.

Section #1
Jumping Jacks x 20
Push Ups x 20
Bench Dips x 20
Plank Shoulder Touches x 20

Section #2
High Knees x 20
Decline Push Up x 20
Jump Squats x 20
Plank Leg Push Throughs x 20

Section #3
Mountain Climbers x 20
Tricep Push Ups x 20
Raised Legs Lunges x 20
Pelvic Lifts x 20

Welcome Back Workout!!

It is with a lot of enthusiasm that I get back on board from the holidays and get these posts rolling on a much more timely manner.  No excuse besides being busy...aren't we all.

So, back to teaching and back to running my training program with the Conditioning team.  Myself, Coach H and Coach M were back at it doing our very best to keep up with the kids.  The following workout is for 4 rounds, uses only body weight and is completely adjustable.  No rest between exercises and continue until completion.

Welcome Back Workout

Hanging Leg Raises x 10
Decline Push Ups x 20
Stair Squat Jumps x 10
Bench Dips x 20
Sumo Squat Pulses x 20
Close Grip Push Ups x 10
BOSU Squat x 10
Plank Shoulder Touches x 10/side
Stair Run (up and down two flights of stairs)

REPEAT FOUR TIMES