Workouts
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Daily Workouts
The 21 Day Sugar Detox kicks off on April 2! To get signed up, head to April 2 on the schedule page or in your MindBody app, and sign up for the 21 Day Sugar Detox!
Baseline
Box breathing/ rolling trouble spots
ROM drills
STRENGTH
3 Rounds
Pullup Progression
Work Capacity
20 min AMRAP
400m Run
30 Situps
20 Pushups
Durability
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
5/5 Halos
3/3 Windmills
5 GSQ
10 H2H KBS
Strength
5/5 TGU
Work Capacity
10 Rounds, double kettle bells
You go, I go
2 Cleans
1 Press
3 FSQ
Durability
100 KBS
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Walking lunges
10 Good Mornings
10 Air Squats
Bear Crawl
30 sec jumprope
Work Capacity
For time, 20 min Cutoff
100 DU
50 Air Squats
40 Pushups
30 KBS
20 Box Jumps
10 Wall Walks
20 Box Jumps
30 KBS
40 Pushups
50 Air Squats
100 DU
Durability
3 Rounds
20 Hollow Rocks (modify to 20 sec Hollow Body Hold)
Couch/ Suicide stretch- 30 sec per side
Yoga or active stretch.
The gym will be back to it's usual schedule on Friday, unless you hear otherwise! To help out our coaches, please register for class ahead of time if you plan to attend. You can head to the schedule page to sign up, or use your MindBody app! Thanks, guys!
Also, please keep in mind that we most likely still don't have running water. I highly doubt that the water leak has been fixed during this storm. And if any of you have flooding issues or any other problems associated with the storm, please let me know if we can help! I know our Octane crew is ready to help any of you in need. I hear that assistance may be needed at Sterlington Middle School to help fill sandbags, and if this is still going on tomorrow, my kids and I will be there helping between classes. Come join us there if you can! Remember the monthly goal for March? Be of service. I couldn't think of anything more appropriate right now.
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Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
3/3 TGU
6/6 Single Leg Suitcase Deadlifts
12 H2H KBS
Work Capacity
10-9-8-7-6-5-4-3-2-1
Snatches, per arm
Goblet Squats
Durability
Quick rolling to release hip flexors
Couch stretch- 1 min per side
Yoga or active stretch
DeWayne has some hops!
WARNING! Unfortunately, we don't have any running water at they gym right now. There's a water leak somewhere in the plumbing, so until it can be fixed, our water has been turned off. So please be sure to bring bottled water with you! We can run over to the Shell station to use the restrooms. So sorry about the inconvenience! Hopefully, it won't last long...
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
5/5 Halos
5/5 Windmills
5 Pushups
30 Singles
Strength
5 Rounds
5/5 Strict Press
Work Capacity
15 min AMRAP
1 KBS +1
1 Goblet Squats +1
1 DU +1
Add 1 rep of each exercise every round.
Durability
Roll calves, glutes and hamstrings.
Yoga or active stretch.
What's better than burpees and broad jumps? Burpee broad jumps!
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
200m Run
10 Walking Lunges
Bear Crawl length of gym
10 OH Squats with PVC
Work Capacity
4 min AMRAP
12 Wall Balls
12 Situps
Rest 1 min
4 min AMRAP
12 Ball Slams
12 Box Jumps
Rest 1 min
Then, 800m Run For Time
Durability
Accumulate 2 min in prying goblet squat (Heels flat on floor, chest up! Instead of holding a KB, students can get in front of pull-up rig and hold on to the beam for support, if they can’t keep from falling backwards. Trying to work on ankle flexibility, so heels down is important.)
Yoga or active stretch.
Even though our 8 weeks of SEAL training are over, there are a lot of great things we took away from it that I intend to keep as part of our regular program at Octane. One of those items is the class protocol; the baseline (which is not just a warmup, but includes box breathing and range of motion drills, and is at times a bit more of a workout in itself), and the durability after the workout, which includes a range of things that are important for recovery.
Another great take-away from the SEAL program was the weekly goals that we incorporated. Getting into shape, or getting and staying healthy, entails so much more than physical training. If Octane only provides you with workouts that you attend 3-5 times per week, then I don't feel like we're doing a very good job of helping you reach your potential. The weekly goals gave you something to focus on outside of the gym, which is where almost all of your time is spent! Afterall, you aren't going to be able to come into the gym for one hour a day and undo everything else you've done during the other 23 hours of your day. What you do outside of the gym counts, too, and if we can help guide you toward healthier habits at home, well, then we're really getting somewhere!
For the rest of this year, I'm going to give you a monthly goal, so you can spend a full month trying to establish the goal as a habit. The goals can be physical (for example, nutrition based) or mental (maybe something to cultivate optimism). That being said, the goal for this month is to find ways to be of service. Look for a way that you can help someone else out or make someone's day brighter. It can be something like mowing a neighbor's lawn for them or holding the door open for a stranger. Call a friend or family member to let them know you're thinking about them, or do a small chore that your spouse would appreciate. It can be anything! The point is that you are focusing on finding something you can do for someone else.
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Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar Stretch
15 second Prying Goblet Squat
10 Good Mornings
100m Run
Strength
5 Rounds
5 Double Front Squats
Work Capacity
3 Rounds for time
400m Run
10 Strict TTB
10 Burpee Broad Jumps
Durability
3 Rounds
20 Hollow Rocks (modify to 20 sec Hollow Body Hold)
Couch/ Suicide stretch- 30 sec per side
Yoga or active stretch.
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
200m Run
10 Wall Balls
10 Jumping Pullups
10 Situps
Work Capacity
“Murph”
For Time
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run
Solo or with partner. Partners both complete the runs, but split the work of pullups, pushups and squats. All but the runs can be broken up as desired.
Durability
Pumpkin bread and lemon blueberry loaf. Yoga with Candy on Sunday at 3!
SEAL Training graduation workout is Saturday at 8:30! If you're participating in the Run to the Battle, stop by afterward and cheer on your teammates! Coffee will be there, along with Paleo pumpkin bread and lemon blueberry bread from For His Temple Foods. FREE FOOD, GUYS! Although, I hear that I should have bribed you all with donuts and mimosas instead. Ha! I should have known better. We can always walk to the gas station for honey buns and wine.
Baseline
Box breathing/ rolling trouble spots
ROM drills
400m Run
3 Rounds
3/3 Samson Stretch
Bear Crawl width + back
10 Walking Lunges
10 Frog Thrusters
Work Capacity
In 4 min
400m Run
ME DU
Rest 1 min
In 4 min
400m Run
ME Situps
Rest 1 min
In 4 min
400m Run
ME burpees
Durability
Yoga or active stretch.
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Goblet Squats
10 Good Mornings
10/10 Windmills
Work Capacity
5/5 Supine to kneel (bottom of a TGU)
30 KB Swings
5/5 Kneeling Windmill (middle of a TGU)
30 KB Swings
5/5 Kneel to Stand (top of a TGU)
30 KB Swings
5/5 TGU
30 KB Swings
Durability
Yoga or active stretch.
