Thermopylae 2017-2018

Twelve years of programming and the evolution from Conditioning to Bootcamp to Thermopylae.  Thank you to all of you who built the program and have been the foundation for all of those to follow.

Seventh year of the Thermopylae Obstacle Course Race

Cayleigh's Fitness Corner - TRX Suspension Trainer - Canada Day - July 1, 2017

Three (3) Rounds

TRX Low Row - 20 Repetitions

 TRX Torso Rotation Pulls - 10 per side

 TRX Suspended Leg Thruster - 20 repetitions

 TRX Chest Press/Push Up - 20 repetitions

 TRX High Row - 20 repetitions

 TRX Biceps Curl - 15 repetitions

 TRX Squat Jump - 20 repetitions

 TRX Tricep Press Out - 15 repetitions

Sophie's Fitness Corner - Program #1 - Full Body - June 30, 2017

Three (3) Rounds
45 Seconds Rest Between Rounds

Burpees - 20 repetitions

Flutter Kicks - 200 repetitions

 Mountain Climbers - 40 per side/80 total repetitions

Standard Push Ups - 30 repetitions

Static Squat Hold - 60 second hold

Full Squats - 20 repetitions

Stay tuned all summer for training programs designed, and implemented, by the very athletes you competed against.

Thermopylae Athlete Training Programs

Heart Award Winner - Thermopylae OCR 2017 - Emily

Congratulations to Emily from VC for winning the 2017 Thermopylae Obstacle Course Race "HEART AWARD".

Thank you to Altra Running and Entrix Sports Distributors for the great pair of Altra Escalante Runners!!

Heart Award Winner - Thermopylae OCR 2017 - Jasmine

Congratulations to Jasmine from OLG for winning the 2017 Thermopylae Obstacle Course Race "HEART AWARD".

Thank you to Altra Running and Entrix Sports Distributors for the great pair of Altra Escalante Runners!!

Heart Award Winner - Thermopylae OCR 2017 - Sadie

Congratulations to Sadie from CNG for winning the 2017 Thermopylae Obstacle Course Race "HEART AWARD".

Thank you to Altra Running and Entrix Sports Distributors for the great pair of Altra Escalante Runners!!

Oli's Fitness Corner - Program #2 - Fully Body Workout - July 2017

4 Rounds

Standard Push Up - 40 repetitions

Squat Jump onto Bench - 15 repetitions

Plank Up Downs - 30 repetitions

Bench Dips - 40 repetitions

Flutter Kicks - 100 repetitions

Wall Crunches - 1 minute, 30 seconds

Elevated Split Lunge - 15 repetitions per side

Jess' Fitness Corner - Recovery Rolling - June, 2017

After an incredible active competitive season in Volleyball/Basketball/Soccer and Track, Jess has found a new focus on guided recovery.  She is going to offer a detailed look at her summer training for sport that is goal oriented as she encounters the challenges of an athlete recovering from injury.

Gluteus/Gastrocnemius/Quadriceps

 Shin Splints

 Adductor/Abductor

Lexa's Fitness Corner - Program #2 - June 30, 2017

Three Rounds

Mountain Climbers - 60 repetitions

Elevated V Sit Static Hold - 10 x 5 seconds

Curtsy Lunge with a side kick - 20 per side of each

Single Leg Bound with Leg Scale - 20 per side of each

Elevated Abdominal Tuck - 30 repetitions

Monster Maker - 30
Bench Dip to Bench Plank Jack to Leg Tuck and repeat

 Vertical Crunch - 30 repetitions

Jordyn's Fitness Corner - Program #2 - Full Body with Weights - June 26, 2017

Four Rounds
Exercise #1
Butterfly Sit Ups - 30 repetitions
Soles of feet together, breathe and maintain posture

Exercise #2
Weighted Plie Squats - 30 repetitions
Keep your back straight, shoulders back, head up (neutral spine)

Exercise #4
Elevated Lunge - 30 repetitions per side
Knees at 90 degrees back flat

Exercise #5
Neutral Spine - 30 repetitions per side
Keep your spine neutral and your core tight

Exercise #6
Rotation Shoulder Presses - 15 repetitions
Keep your neck relaxed and your core tight

 Exercise #7
Iron Rows with Push Up - 20 repetitions
Keep your back flat and row all the way to your shoulder

Exercise #8
Elevated Leg Tucks - 30 repetitions
Exhale as your pull in

Lexa's Fitness Corner - Program #1 - June 26

3 Rounds - Body Weight Only

Exercise #1
Chin Up - 20 repetitions
Remember to breathe

 Exercise #2
Elevated Leg Raises - 50 repetitions
Keep the core tight!

 Exercise #3
Static Chin Up Hold - 20 x 5 seconds