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.

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.

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