Workouts
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Daily Workouts
You can either make up for a missed workout from earlier this week, or do the following run intervals for some nice active recovery :)
Baseline
ROM drills
3 Rounds
Bear Crawl
Lunges
High Knees
Butt Kicks
100m Run
Work Capacity
800m Run
600m Run
400m Run
200m Run
Rest 1:1 for each interval
Durability
100 Situps
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
3/3 Halo
5 GSQ
Strength
3 Sets
3-5 DFSQ + MP
3-5 Pullups
Work Capacity
*TGU with
6-4-2
Kneeling Press
Clean
FSQ
*Perform a TGU, stopping to do 6 kneeling presses on the way up, then 6 cleans and 6 front squats at the top. Then press the KB back overhead to reverse the TGU. Repeat on the other side. On the next round, do 4 reps of the kneeling presses, cleans and front squats, etc.
Then, 4 Sets
8 *Snatch- L
8 Snatch- R
8Alternating Snatches
*Or modify to KBS
Durability
Rolling/ active stretch.
There will not be a 10:30am class today! the schedule is 5am, 8:30, 4:15 pm, and 6pm yoga. The 10:30am class will be back on tomorrow.
Baseline
ROM drills
3 Rounds, 30 sec each
Air Squats
Shoulder Taps
Flutter Kicks
Work Capacity
5 RFT- 20min cutoff
10 Broad Jumps (or box jumps)
20 Step Ups (10/10)
30 Pushups
40 Situps
50 DU
Durability
Roll trouble spots/ stretch
The kids class loved mixing things up with some yoga. You really can't argue with savasana while hearing pouring rain in the background!
Baseline
ROM drills
3 Rounds
Bear Crawl
1/1 Arm Bar
5/5 Halos
20 sec Prying GSQ
10 DL
Strength
3 Sets
3-5 DL
3-5/ 3-5 MP
3-5 Pullups
Work Capacity
3 Rounds, 60:15
KB Wall Ball
Good Morning
Hot Potato
Durability
Yoga or active stretch
Sign up with the Octane Training team for the Spartan Sprint on June 18th in Dallas! We are signed up for the 11:15 wave. Find all the info here...
Baseline
ROM drills with PVC
3 Rounds
5/5 Halos
6 Fig 8 Lunges
6/6 Bent Over Row
10/10 Bird Dog
*Strength
3 Sets
3-5 DFSQ+ MP
3-5 Pullups
*Remember that these strength sets are never to failure! Once your reps start to really slow down and become a struggle, STOP. These should be nice, smooth reps. You also need to be recording your weight and reps for every set. Write them in a training journal or keep notes in your phone… just keep track of them somewhere! Once you are consistently getting 5 good reps on any of the exercises, it’s time to increase the weight or move to the next level of progression.
Work Capacity
10 min AMRAP
1 Arm Bar + TGU- L
1 Arm Bar + TGU- R
*Hold the arm bar stretch for 3 seconds, reset to starting point and flow in the TGU. Be smooth, and strive for perfect from each rep.
Then
100 H2H KBS
Durability
3 Rounds
30 sec/30 sec couch stretch
30 sec prying GSQ
Baseline
ROM drills
3 Rounds
Bear Crawl
10 Ball Slams
10 Ball Thrusters
20 Mountain Climbers
Work Capacity
20min AMRAP
10 Double FSQ
10 Burpees
100m Run
Durability
Yoga or active stretch
New shirts are in! One shirt for $20 or 2 for $30! In case you want it in more than one color ;)
Baseline
Roll upper back and chest- 5 min
3 Rounds
1/1 Arm Bar
5/5 Halos
5 Prying GSQ or Cossack Squats
3/3 Windmills
5/5 Bottoms Up Press
Strength
3 Sets
3-5 DL
3-5 Pullups
Then,
4/4 TGU- slowly and controlled!
Work Capacity
4 Rounds
8 1 Arm Clean- L
8 1 Arm Clean- R
8Alternating Dead Clean
Durability
Roll lower back/ hamstring stretch
Baseline
3 Rounds
Bear Crawl (length of gym and back)
10 Air Squats
20 Jumping Jacks
100m Run
Work Capacity
For Time
800m Run
30-25-20-15
DU
Situps
800m Run
Durability
Rolling/ active stretch
Baseline
3 Rounds
1/1 Arm Bar
3/3 Halos
5 GSQ
5 Good Mornings
Then
3/3 TGU
Strength
3 Sets
3-5 Double FSQ+MP
3-5 Pullups
Work Capacity
3 Sets
60:30
KBS Release
Fig 8 lunge
Uppercut
Durability
3 Rounds
15 sec Hang
30 sec Prying GSQ or Cossack Squats
Amanda Hogan, at the 5am class in May of 2012 at Neville High School. 4 years later and she is STILL working just as hard on the warmups!
Baseline
ROM drills
30 sec Prying GSQ
10/10 Halos
3/3 Arm Bar
10 Good Morning
10/10 Bird Dog
10 GSQ
10 KBS
5/5 Thrusters
Work Capacity
Single Kettlebell
10 Pushups
5 Cleans + 5 FSQ + 5 Presses- L
10 KBS
5 Cleans + 5 FSQ + 5 Presses- R
8 Pushups
4 Cleans + 4 FSQ + 4 Presses- L
8 KBS
4 Cleans + 4 FSQ + 4 Presses- R
6 Pushups
3 Cleans + 3 FSQ + 3 Presses- L
6 KBS
3 Cleans + 3 FSQ + 3 Presses- R
4 Pushups
2 Cleans + 2 FSQ + 2 Presses- L
4 KBS
2 Cleans + 2 FSQ + 2 Presses- R
2 Pushups
1 Clean + 1 FSQ + 1 Press- L
2 KBS
2 Cleans + 2 FSQ + 2 Presses- R
Durability
Roll neck, upper back, and chest
