Let it Rain - Sweat Equity Workout - Wednesday, April 27

Let it Rain Workout


Run 2 Laps OR Skip 200 Rotations


Tricep Push Ups x 30
SEAL Jacks x 50
Pulse Squats x 30


Run 2 Laps OR Skip 200 Rotations


Bench Dips x 50
Mountain Climbers x 50/s
Skipping High Knees x 30


Run 2 Laps OR Skip 200 Rotations


Lunge x 20/s
Push Up x 30
Flutter Kicks x 100/s

Run 2 Laps OR Skip 200 Rotations


Jumping Jacks x 100
Squats x 30
Crunches x 200


Two Rounds =
1780 Reps of Exercise


16 Laps of the School OR 1600 Skipping Rotations

Holy Trinity #4 - Legs/Core

Trinity 4 - Legs/Core

Llews Warm Up


20 Weighted Squats
10 Spiderman Push Ups
10 Weighted Lunges with a Torso Twist
Repeat x 3


10 Burpees
10 Plyo Jumps with Squat
10 Jack Knives
Repeat x 3


20 Bicycles
10 Wide Leg Frog Jumps
20 Hamstring Curls on Ball (10/leg)
Repeat x 3

Holy Trinity #3 - Upper Body/Core

Holy Trinity 3

Llews Warm Up


20 Bench Dips
20 Jack Knives
20 Push Ups
Repeat x 3


40 Kettlebell Swings
20 Single Leg Raises (each leg)
10 Spiderman Moving Push Ups
Repeat x 3


20 Bicycles
10 Hamstring Curls on Ball (each leg)
20 Supermans (held 5 seconds)
Repeat x 3

Holy Trinity #2

Trinity 2 (Legs)

Llews Warm Up


20 Squats
20 Lunges
20 Push Ups
Repeat x 3


10 Single Leg Squats (each leg)
20 Bench Hops
10 Frog Jumps
Repeat x 3


10 Bench Step Ups
2 Flights Side Stair Lunges (each leg)
20 Bicycles
10 Adductor Leg Lifts (each leg)
Repeat x 3

Holy Trinity Workout Series - Full Body - Day One

The Holy Trinity Workout Series come to Thermopylae from Mrs. Mein at Colonel Irvine.  This is a four part program that will be featured this week in conditioning.


Day One:

Holy Trinity (Full Body)

Warm Up


20 Squats
20 Lunges (per leg)
20 Push Ups
Repeat x 3


20 Bench Dips
20 Bench Hops
10 Frog Jumps
Repeat x 3


20 Jack Knifes
20 Bicycles
20 Leg Raises
Repeat x 3

Core and HIIT Body Weight Workout - Tuesday, April 26

Yoga Workout - Stay Loose with "The Fold" - Tuesday, April 26

PE Forum Circuit - Twelve Mile Coulee - April 25, 2016

PE Forum Thermopyale OCR Circuit
- complete each series as shown for the volume of reps shown.  While one partner completes an exercise, the other partner will participate in their choice of HIIT exercises.

Goblet Squats x 15
SEAL Jacks - Mountain Climbers

Tricep Push Ups x 30
Star Jumps - Plank Jacks

Tire Pull and Tire Carry x 3
SEAL Jacks - Mountain Climbers

Sandbag Thruster with Push Up x 10
Star Jumps - Plank Jacks

Band Rows x 30
SEAL Jacks - Mountain Climbers

Deadlift or Good Morning x 15
Star Jumps - Plank Jacks

Spiderman Push Ups x 8/s
SEAL Jacks - Mountain Climbers

Tension Squat x 10 sec/10 pulses x 4
Star Jumps - Plank Jacks

War Machines x 10
SEAL Jacks - Mountain Climbers

Hill Tire Drag (with TRX) x 4
Star Jumps - Plank Jacks

All training programs can be found at: thermopylaeocr.blogspot.ca

We are open for additions to the final Thermopylae Games on May 17, hosted by Captain Nicola Goddard school.  Please email me for details.

The Thermopylae Obstacle Course Race will be held on Tuesday, June 7 from 4:00 - 7:00pm.  All A of R's have been completed and can be shared as well as parent letters, etc.  The course map, as well as obstacles, will be posted on this site.

Hylete C3 - Magnesium Challenge

Okay "Thermopyletes", there is a challenge from a brand named Hylete called the C3 Challenge.  The first one is called the Magnesium challenge.  If you parents would like to participate in the challenge it is a fundraiser where Hylete will donate based on their performance (at no cost to them).  They can register at: Hylete C3 Challenge


It includes the following three exercises:
Kettlebell Goblet Squats (12 Repetitions)
- kettlebell held in hands at chest level; squat must break parallel/butt below knees; top of squat has knees locked out.

Jump Rope (48 Repetitions)
- feet leave and return to ground at same time; rope passes underneath both feet.


Russian Kettlebell Swings (12 Repetitions)
- kettlebell travels to eye level

Each exercise is called a "terminal", each group of terminals is called a "loop".  You need to complete as many loops as possible in twelve (12) minutes.




Weights for each exercise are based on grade.
Kettlebell Goblet Squats:
Grade 4-6 Girls - 16lbs
Grade 7-9 Girls - 20lbs
Grade 4-6 Boys - 16lbs
Grade 7-9 Boys - 30lbs


Russian Kettlebell Swings:
Grade 4-6 Girls - 16lbs
Grade 7-9 Girls - 20lbs
Grade 4-6 Boys - 16lbs
Grade 7-9 Boys - 30lbs

The tracking sheet is available at the following link and can be printed off as a PDF.  Please note that the weight, not repetitions, have been adapted due to age.

Magnesium Tracking Sheet

Welcome to the Great Outdoors Workout - Wednesday, April 20

Complete each of the exercises in pair groups for one set.  Complete the cardio challenge and move onto the next pair.  The challenge is complete when you have moved through each group of pairs for three rounds.


War Machines x 5
Bench Dips x 30


Hill Run x 4 OR Skipping x 100 OR Double Unders x 25


Shoulder Press x 10
Elevated Lunge x 10/s


Hill Run x 4 OR Skipping x 100 OR Double Unders x 25


Push Up with Row x 6/s
Plank Jack x 20


Hill Run x 4 OR Skipping x 100 OR Double Unders x 25


Hammer Curls x 10
Spider Man Planks x 10/s


Hill Run x 4 OR Skipping x 100 OR Double Unders x 25


Body Folds (V Sits) x 20
Flutter Kicks x 50/s


Hill Run x 4 OR Skipping x 100 OR Double Unders x 25

Shirt Order Site - $15

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/

Thermopylae Games #2 - Tomorrow at Arbour Lake

The Second Thermopylae Games Event kicks off tomorrow night from 4:00 - 6:00pm.  Come out, have fun, compete and challenge your fitness in:
Star Jump
Skipping
Plank Jack
"Games" Squats
Core Rounds (Basketball Passes)

All event details can be found in recent threads with photo and video examples.  Looking forward to seeing you there!!

A special "THANK YOU" to our sponsors, parents, coaches and volunteers that make these events great!  We appreciate you!!

AUT VIAM INVENIAM AUT FACIAM

How to use a Tissue Roller

How to Roll

TURN SORE MUSCLES INTO HAPPY MUSCLES BY HELPING RELIEVE MUSCLE KNOTS, ACHES, CRAMPING, SPASMS AND STIFFNESS.

1. Pre-activity: Warm up muscles and help prepare muscles for activity by rolling each muscle group 15-30 seconds.
2. During activity: Roll to help relieve cramps, aches, soreness and tightness.
3. Post-activity: Roll your body roll to help muscle recovery, as well as prevent aches, soreness and discomfort.

1

Apply about 10 pounds of pressure over muscles (+/- depending upon your needs) with your TIGER TAIL products of choice.

2

Relaxing your muscles during this process will help you massage the “belly” of the muscle.

3

You are the judge of how much pressure to apply. Strive for a “good hurt”- from 5-7 on a scale of 1-10. “Grimacing pain” can be described as that “hurts so good” feeling. It’s not unusual for people to laugh and/or get really serious when applying this type of pressure on a muscle knot. This is usually where we see the best success.

4

Always follow muscle paths. Massage each muscle group 10-20 seconds. With each pass, gently press deeper into the muscle. Avoid massaging directly over bones.

5

Tender muscle knots can reduce range of motion while causing aches, discomfort and muscle fatigue. Knots come in various sizes, like a pin head, pea, noodle or small pickle.

6

Minor discomfort or tenderness may be experienced when passing over muscle knots. To minimize knots, apply 10 seconds of firm, constant, focused strokes, for three sets.

7

Recurring or stubborn muscle knots often need additional attention. Using Tiger Tail products 2-3 times a day may help speed healing. Over the course of time, muscle knots should get smaller or disappear.

Tiger Tail portable foam roller

Workout - Monday, April 11 - Spring Fling Workout

Spring fling workout (Two Rounds)

 Bicep Curl x 15

Shoulder Raise x 10

Run/Skipping

Squat jump (with arm drive) x15

Lateral bound x20 per side

Run/Skipping

One Arm Row x 10/s

Tricep Overhead Press x 10/s

Run/Skipping

Lunge with weights x15 per side

Stair hip raises x15 per side (hold for 5 seconds)

Run/Skipping

Body folds x20

T-roll push-ups (2 second hold) x20

Run/Skipping

Plank jacks x30

Leg raises x15

Run/Skipping

Spell Your Name and Do the Workout

My name is Mr. Maher so that would be:

M - 20 Burpees
R - 15 Push Ups

M - 20 Burpees
A - 50 Jumping Jacks
H - 20 Squats
E - 1 Minute Wall Sit
R - 15 Push Ups

Thermopylae Games #2 Exercises - Arbour Lake School

Star Jumps - start with hands and feet together, hands below waist. Arms extend above the shoulders, both feet off the floor, return to start position.

Basketballs (Core Rounds) - balancing on bottom, both feet off the ground, ball is passed under a leg while the other legs extends out straight, repeat on other side.  Each time the ball is successfully passed under a leg while both feet remain off the ground is counted as 1 rep.

Squats - begin with knees bent and elbows on knees. Straighten knees and clap hands behind back before returning to start position.  Legs need to be fully straightened for rep to count.

Plank Jacks - Starting in a full plank position on hands and toes with feet together.  Jump feet out to wider than hip width and then jump feet back together.  Feet together, out, and together again is one rep.  

Skipping - pretty self explanatory, every time the student successfully jumps over the rope it is counted as one rep.

May FitBurst - 2016

May 2016

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	2	3	4	5	6	7
Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20
8	9	10	11	12	13	14
Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30
15	16	17	18	19	20	21
Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30	Rest Day – Thermopylae Games	Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20
22	23	24	25	26	27	28
Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30
29	30	31
Split Lunge x 10/s Tricep Dips x 30	Flutter Kicks x 200 Decline Push Up x 20	Split Lunge x 10/s Tricep Dips x 30