6.6.2016

Monday

Baseline
Shoulder ROM with PVC

3 Rounds
10/10 Bird Dog
10 Frog Thrusters
10 Air Squats
10 Good Mornings

Work Capacity
10 min AMRAP
1/1 TGU
10 KBS

Then, Tabata
Pushups*
Air Squats
Situps
Shuttle Run (25m and back)

*If you get to failure on pushups, rather than forcing more reps out with crummy form, modify your pushups or switch to holding a plank!  The most important part of the pushup is not moving your chest up and down, but holding maximum tension and maintaining a straight line from the top of your head to the base of your spine.  If you can't hold that posture while pushing away from the floor, then you can modify by elevating your upper body on a box or stopping the pushups altogether and focusing on holding that tight posture in a plank!

Durability
Stretch with bands

6.3.2016

Friday

Baseline
Rolling

3 Rounds
1/1 Arm Bar
3/3 Halos
5 GSQ

Then
5/5 TGU

Strength
5 Rounds
3-5/3-5 Single Leg DL (or modify to both legs)
3-5 Pullups (No kipping- modify with bands or rings.  We now have a weight belt for those ready to add weight!)
2-3 mins mobility work

Work Capacity
60:0 x 3 Rounds
KB Wall Balls
1- Arm Push Press (switch at :30)
Jump Rope
Rest :30 between rounds

Durability
Rolling/ active stretch.

6.2.2016

Thursday

Baseline
ROM drills

3 Rounds
1/1 Arm Bar
3/3 BU Press
3/3 Windmill
20 sec Prying GSQ

Strength
5 Rounds
3-5 Double FSQ
3-5 Double MP
1/1 Arm Bar Stretch

Work Capacity
5 Rounds
10 KBS (Heavy)
10 Swing Release (Heavy)
10 H2H KBS (Medium)

Durability
Accumulate 2 min Hollow Body Hold
Accumulate 2 min Plank

6.1.2016

It's June 1!  We are officially halfway through 2016.  Holy cow, that's hard to believe.  It's time to reevaluate those 2016 goals you put on the board back in January.  Have you gotten closer to attaining your goal?  Are you making any progress at all?  A few of you have met at least one of your goals- congratulations!  Time to come up with another!  If you aren't getting any closer to accomplishing your goal, it's time to really work on some action steps to get you there.  Or maybe your priorities have shifted since January and the goals you set then no longer really matter to you.  Go back and read your goals and let's see where you need to go from here!  If you weren't with us at the beginning of the year, create at least one goal for yourself to accomplish before 2017, and pin it to the board!  Anything fitness related (or not fitness related!)... get it on the board and let's work on getting you there!  Make sure to keep those goals measurable, so you actually know when you've reached them.  "Look good naked" (not mentioning names, Kelli) is tough to judge, unless you plan on stripping down in class to prove whether or not you've met it :-P  

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Wednesday

Baseline
Shoulder mobility with PVC

3 Rounds
10 Shoulder Tap- Plank
10 Knee to Elbow- Plank
15 KBS
20 Walking Lunges
100m Run

Work Capacity
5 RFT, 30 min cutoff
20 Pullups*
30 Pushups
40 2-Count Flutter Kicks
50 Air Squats
(modified= 1/2 reps)

*Kipping is allowed on these pullups, as long as you are able to do at least 1 strict pullup!  If not, modify with bands, to jumping pullups, to body rows or to kettlebell rows.

Durability
Rolling and stretching

5.28.2016

Since Amanda always hides in the corner during the workouts, she never shows up in any pictures. So here she is, with her very own photo all to herself.  And guess what she's DOING in this pic?!  The warmup!  Oh yes, Amanda has come a long way over the past few years 😜 

Happy Memorial weekend!!  There will not be a yoga class tomorrow, but please join us at Sterlington High School track on Monday at 8:30am for our Memorial Day workout!   

Saturday

Baseline
Roll upper back and chest

3 Rounds
1/1 Arm Bar
5/5 Halos
5/5 Bent over Rows
5 Good Mornings
100m Run

Work Capacity
3 RFT
400m Run
21 KBS
21 Pullups (kipping is ok, or modify to jumping)

Durability
2 Rounds, 1 min each
Couch stretch (per side)
Hamstring stretch with band

5.27.2016

On Memorial Day, we will have one class at 8:30am at the Sterlington High School Track.  Roll out of bed and join us!

Friday

Baseline
ROM drills

3 Rounds
1/1 Arm Bar
3/3 Halos
1/1 BU TGU

Strength
3 Sets
3-5 DL
3-5/ 3-5 MP
3-5 Pullups

Work Capacity
60:0 x 3 Rounds
1- Arm Thrusters (switch at :30)
KB Uppercut
1- Arm Snatches (switch at :30)
Rest :45 between rounds

Durability
Rolling/ active stretch.

5.26.2016

Thursday

Baseline
ROM drills with PVC

3 Rounds
1/1 Arm Bar to TGU
6 Good Mornings
3/3 Windmills
6 H2H KBS

Work Capacity
10–9-8-7-6-5-4-3-2-1
1- Arm KBS- L
1- Arm KBS- R
OH Lunge- L
OH Lunge- R
Offset Pushup- L
Offset Pushup- R
Goblet Squat

*To modify,  do two hand swing, goblet or suitcase style lunge, regular push-up and squat.

Durability
Rolling/ active stretch

5.25.2016

Wednesday

Baseline
ROM drills

3 Rounds
100m Run
Bear Crawl length of gym
Lunges length of gym
20 sec Flutter Kicks

Work Capacity
For time, 25 min cutoff
400m Run
30 Squat Jumps
400m Run
30 Pushups (amplify in rings)
400m Run
30 V-Ups
400m Run
30 DU

Durability
Accumulate 1 min hanging L-sit or hollow body
1 min per side couch stretch

5.24.2016

Tuesday

Baseline
ROM drills 

3 Rounds
3/3 Arm Bar
30 sec Prying GSQ
5/5 Halos
5/5 BU Press

Strength
3 Sets
3-5 DFSQ + MP
3-5 Pullups

Work Capacity
60:0 x 3 Rounds
H2H KBS
Bottoms Up Clean (switch at :30)
Fig 8 Lunge
Rest :45 between rounds

Durability
Roll quads/ glutes/ hamstrings

5.23.2016

Joe Dee represented Octane this weekend in Shreveport at the Sunrise Triathlon.  He did a 400m swim, 13 mile bike and 2.66 mile run, and took 5th place in his age group. Woot woot!  Congratulations, Joe Dee!  

Monday

Baseline
ROM drills

3 Rounds
1/1 Arm Bar
3/3 Windmills
3/3 Halos
5 Good Mornings
20 sec Prying GSQ
Bear Crawl

Strength

3 Sets
3-5 DL
3-5 MP
3-5 Pullups

Work Capacity
10 min TGU, working as heavy as possible

Then, for time
10/10- 8/8- 6/6- 4/4- 2/2 
1 Arm KBS

Durability
Accumulate 1 min Hanging L-Sit