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
Thursday, 22 October 2015
Strength Workout
Strength Day. No Weights.
No time limit. Complete all exercises. Not necessarily in order, but fully completed.
50 Tricep Push Ups
200 Calf Raises
50 Body Folds
50 Double Thrusters
30 Dips
30 Resisted Leg Raises
30 Box Jumps
30 Dive Bomber Push Ups
20 Clock Lunges
20 War Machines
20 Decline Push Ups (Feet on Box)
Reminder: Thruster is like a Mountain Climber but start in a plank position, thrust both legs up to chest while keeping hands on the ground, jump legs back out to plank.
No time limit. Complete all exercises. Not necessarily in order, but fully completed.
50 Tricep Push Ups
200 Calf Raises
50 Body Folds
50 Double Thrusters
30 Dips
30 Resisted Leg Raises
30 Box Jumps
30 Dive Bomber Push Ups
20 Clock Lunges
20 War Machines
20 Decline Push Ups (Feet on Box)
Reminder: Thruster is like a Mountain Climber but start in a plank position, thrust both legs up to chest while keeping hands on the ground, jump legs back out to plank.
Fatigue Workout
Complete all exercises in order. 2 minutes per workout, maximal
output and performance. 3 rounds. Rest 2 minutes between rounds (or no
rest if you are pushing yourself)
Thermopylae 2015
Push Ups
Full Sit Ups
Burpees
Plank Up Downs
War Machines
Squat Jumps
Chin Ups
Leg Raises
Reminder: War Machines are similar to a burpee. Jump Up, drop into a plank, do a plank jack, do a push up, jump immediately to your feet without touching down, land in a squat and then stand. Repeat.
Thermopylae 2015
Push Ups
Full Sit Ups
Burpees
Plank Up Downs
War Machines
Squat Jumps
Chin Ups
Leg Raises
Reminder: War Machines are similar to a burpee. Jump Up, drop into a plank, do a plank jack, do a push up, jump immediately to your feet without touching down, land in a squat and then stand. Repeat.
Cry Baby Workout
Welcome to the first training session of the year.
Completion workout - complete all of the following exercises using perfect form. Rest is based on what you need for this first round. Rest as little as possible to push your cardiovascular system. Stay hydrated and we will finish with a full stretch after.
Cry Baby
Toes to Bar x 20
Push Ups x 50
Body Folds x 50
Tricep Push Up x 50
Squat Jumps x 30
Dips x 30
Clock Lunge x 10 rotations "around the clock"
Dive Bomber Push Ups x 30
Chin Up x 20
Full Range Calf Raises x 200
Box Jumps x 20
Plank Up Downs x 30
Completion workout - complete all of the following exercises using perfect form. Rest is based on what you need for this first round. Rest as little as possible to push your cardiovascular system. Stay hydrated and we will finish with a full stretch after.
Cry Baby
Toes to Bar x 20
Push Ups x 50
Body Folds x 50
Tricep Push Up x 50
Squat Jumps x 30
Dips x 30
Clock Lunge x 10 rotations "around the clock"
Dive Bomber Push Ups x 30
Chin Up x 20
Full Range Calf Raises x 200
Box Jumps x 20
Plank Up Downs x 30
Saturday, 26 September 2015
Strength Workout - No Weight - Monday, September 21
Strength Day. No Weights.
No time limit. Complete all exercises. Not necessarily in order, but fully completed.
50 Tricep Push Ups
200 Calf Raises
50 Body Folds
50 Double Thrusters
30 Dips
30 Resisted Leg Raises
30 Box Jumps
30 Dive Bomber Push Ups
20 Clock Lunges
20 War Machines
20 Decline Push Ups (Feet on Box)
Reminder: Thruster is like a Mountain Climber but start in a plank position, thrust both legs up to chest while keeping hands on the ground, jump legs back out to plank.
No time limit. Complete all exercises. Not necessarily in order, but fully completed.
50 Tricep Push Ups
200 Calf Raises
50 Body Folds
50 Double Thrusters
30 Dips
30 Resisted Leg Raises
30 Box Jumps
30 Dive Bomber Push Ups
20 Clock Lunges
20 War Machines
20 Decline Push Ups (Feet on Box)
Reminder: Thruster is like a Mountain Climber but start in a plank position, thrust both legs up to chest while keeping hands on the ground, jump legs back out to plank.
Fatigue Workout - Wednesday, September 16
Complete all exercises in order. 2 minutes per workout, maximal
output and performance. 3 rounds. Rest 2 minutes between rounds (or no
rest if you are pushing yourself)
Thermopylae 2015
Push Ups
Full Sit Ups
Burpees
Plank Up Downs
War Machines
Squat Jumps
Chin Ups
Leg Raises
Reminder: War Machines are similar to a burpee. Jump Up, drop into a plank, do a plank jack, do a push up, jump immediately to your feet without touching down, land in a squat and then stand. Repeat.
Thermopylae 2015
Push Ups
Full Sit Ups
Burpees
Plank Up Downs
War Machines
Squat Jumps
Chin Ups
Leg Raises
Reminder: War Machines are similar to a burpee. Jump Up, drop into a plank, do a plank jack, do a push up, jump immediately to your feet without touching down, land in a squat and then stand. Repeat.
Cry Baby Workout (because I was crying the next day) - Monday, September 14
Completion workout - complete all of the following exercises using perfect form. Rest is based on what you need for this first round. Rest as little as possible to push your cardiovascular system. Stay hydrated and we will finish with a full stretch after.
Cry Baby
Toes to Bar x 20
Push Ups x 50
Body Folds x 50
Tricep Push Up x 50
Squat Jumps x 30
Dips x 30
Clock Lunge x 10 rotations "around the clock"
Dive Bomber Push Ups x 30
Chin Up x 20
Full Range Calf Raises x 200
Box Jumps x 20
Plank Up Downs x 30
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