Friday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
100m Run
10 Air Squats
Bear Crawl
SL March
Work Capacity
800m Run
Rest 3 min
600m Run
Rest 2 min
400m Run
Rest 1 min
200m Run
Durability
100 situps
Yoga or active stretch
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Daily Workouts
Thursday
Baseline
Box breathing/ rolling trouble spots
ROM drills
With PVC:
10 pass throughs
10 OH Squats
5/5 Fig 8s
10 Good Mornings
Bear Crawl
High Knees
Butt Kicks
30 Jumping Jacks
100m Run
Strength
3 Rounds
Pullup Progression
Work Capacity
3 Rounds
12 Pushups
30 KBS
20 sec rest
3 Rounds
12 Sumo Deadlifts
100m Run
20 sec rest
3 Rounds
6/6 Strict Press
15 Broad Jumps
20 sec Rest
Durability
2 min Prying GSQ, OHSQ or Cossack Squats
Yoga or active stretch
Kristen, Tenesha and Holly are demonstrating their new favorite "exercise".
Wednesday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Air Squats
10 Shoulder Taps
10 Lunges
10 Jumping Jacks
Work Capacity
Card Game!
Players form a large circle and are each dealt 7 cards. On “go” everyone works through their cards one at a time, passing each card to the player on their left as they finish it. The goal is to be the first player to get rid of all your cards. Keep in mind that the player on your right will be passing cards to you, so you have to move faster than they are! You will need to get rid of your cards faster than the new cards are coming to you. Game is over when one player is out of cards. Players will rest, re-deal the cards and play again, depending on time available.
Hearts= killers
Diamonds= pushups
Clubs= wall balls
Spades= KB Swings
Face cards are worth 10, Aces are worth 11
Durability
10 min mobility- rolling with balls and/or rollers
Yoga or active stretch.
Great kickoff for the kids Prehab & Conditioning Camp on Monday!
Tuesday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
30sec each
Air Squats
Pushups
Situps
Mountain Climbers
Strength
3 Rounds
Pullup Progression
Work Capacity
3 rounds
60s each/ 45s each/ 30s each
KB Around the Body-L
KB Around the Body- R
Ball Slams
V- Ups
Wall Balls
Rest
Durability
Yoga or active stretch
Monday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
20 sec prying GSQ
Strength
6/6 TGU
Work Capacity
Double Kettlebells
You go, I go
1 clean + 2 press + 1 squat
1 clean + 3 press + 1 squat
1 clean + 6 press + 1 squat
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
6 cleans + 1 press + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 6 squats
Yes, you saw this complex last week, but we're adding an extra rep this week. Instead of 2-3-5 on your moving target sequence (as you did last week), we are doing 2-3-6 this week. Little tweaks add up to big progress in the long run!
Durability
30-20-30-20 KBS
2 min/2 min couch stretch
Saturday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
Samson Stretch
Bear Crawl
15 Air Squats
5 Pushup (slow them down!)
100m Run
Work Capacity
5 RFT
400m Run
20 Wall Balls
20 Hollow Rocks
Durability
Yoga or active stretch
Friday
Baseline
Box breathing/ rolling trouble spots
ROM drills
30 sec each x 3
Air Squats
Supermans
Ball Slams
Strength
3 Rounds
Pullup Progression
Work Capacity
3 Rounds
8 Double Thrusters
100m Sprint
20 sec Rest
3 Rounds
8 Suitcase Deadlifts
30 DU (90 singles)
20 sec Rest
3 Rounds
4/4 OHSQ or FSQ (or modify to 8 GSQ)
10 Burpees
20 sec Rest
Durability
2 min Prying GSQ or OHSQ
Yoga or active stretch.
Thursday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Armbar
5/5 Halos
20 sec Prying GSQ or 5/5 Cossack SQ
10 Good mornings with PVC
Then, 10 Deadstop KBS as a group
Work Capacity
10 Rounds
10 KBS
10-1 GSQ
*GSQ decreases by rep 1 each set, while KBS stay at 10 reps each set.
Durability
3 Rounds
5/5 Windmills
30 sec Plank
Yoga or active stretch
Eat your veggies and do your get ups. They do a body good.
What is Prehab?
You are probably familiar with the term “rehab”, which refers to rehabilitating the muscles and other soft tissues after an injury. Prehab happens at the other end of the spectrum; it’s what you do in order to prevent an injury from happening in the first place. Muscle imbalance and faulty movement patterns are at the root of all chronic injury, so the goal of prehab is to restore and maintain proper movement patterns, and ensure muscular balance throughout the body.
Balance is vital for any athlete to remain healthy. Joints need to be mobile, but also stable. Muscles need to have tension to create power, but too much tension without enough flexibility will lead to injury. Likewise, any athlete who wants to stay in the game needs to work on their recovery just as hard as they work on their training.
Prehab work is part of our program here at Octane. Most of our students don't even realize it, but the movements we do work on enhancing joint mobility and stability, muscle flexibility and strength, and overall muscular balance. Starting next week, we will be hosting an 8 week Prehab and Conditioning Camp for youth athletes, ages 13-17 to work on these fundamentals. Using kettlebells and bodyweight, we will work on functional movement patterns and conditioning to help your young athlete stay strong for their sport. They will be introduced to yoga for athletes, and learn the value of proper recovery. Even if your child doesn’t play sports, this will be a great class get them moving in a safe, fun environment!
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Wednesday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
100m Run
10 Lunges
10 Frog Thrusters
30 Singles
Work Capacity
30:15 x 4 of each
Rowing
Mountain Climbers in Rings (modify to floor)
Burpees (modify to squat jumps if you get fewer than 4 burpees each time)
DU (singles)
Hollow Body Hold
Pushups
Perform all 4 rounds (30 sec ME and 15 sec rest) of one exercise before rotating to the next station.
Durability
800m Run
Yoga or active stretch
Sonia Martin started teaching with Octane back when we were still High Octane Bootcamp, holding classes outside in various locations and in all kinds of weather. One day at the ball fields, we struck up a conversation and she told me she was a personal trainer, and would be happy to come teach classes with us if we needed any more instructors. She was hired! I'd been trying to find someone to coach some classes for us, and then Sonia just sort of landed right in front of me.
Right from the start, Sonia was eager to help in any way we needed her, always going that extra mile without batting an eye. If she saw a need, whether it was teaching class or cleaning the bathrooms, she was there. If a coach had a last minute emergency, she was there to fill in.
Any Octane member who was lucky enough to be a part of Sonia's classes could feel the passion she had for fitness. Her drive was contagious and she was very motivating to her students. Not only that, but Sonia truly cared about every single person in her classes, who were not just her students, but her friends. Sonia's classes were a welcoming, high energy, and fun place to be.
I know I speak for everyone at Octane when I say that I am so grateful Sonia was part of our team for so long. I'm truly thankful for her positive attitude, discipline, commitment, and friendship.
We all love you, Sonia, and wish you the best in your endeavors! You are a wonderful trainer and we know that you will be welcomed and appreciated everywhere you go. Please come back and see us!
Please drop in and see Sonia at any of her classes around town! She teaches PiYo and Warrior Training at Infinity Pilates, Tabata and PiYo at iEncourage Fitness, and bootcamp and PiYo at InFit! There are a lot of great opportunities to join in on her classes!
THANK YOU, SONIA!!!!!
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Tuesday
Kettlebells today! Wear your flat shoes, or plan to kick them off and go barefoot ;)
Baseline
Box breathing/ rolling trouble spots
ROM drills
2 Rounds
30 sec Plank
2/2 Arm Bar Stretch
5/5 Halos
5/5 Windmills
10 GSQ
10 DL
50m Farmer Carry
Work Capacity
Take your time! Focus on form and work as heavy as possible. Consider this kettlebell "practice".
6/6 Supine to seated
6 Suitcase DL
6/6 Kneeling Windmill
6 Suitcase DL
6/6 Kneel to Stand
6 Suitcase DL
6/6 TGU
6 Suitcase DL
Durability
10 KB Around the World Swings (unbroken if possible!)
KB Around the World Swings:
3 Single Arm Swings- L
2 Two Hand Sings
3 Single Arm Swings-R
2 Two Hand Swings
Then,
2 min/ 2 min couch stretch.
Roll hands/ forearms