Tuesday
Baseline
30sec x 4
Mountain Climbers
Air Squats
Jumping Jacks
Work Capacity
60:30 x 3
Row
Walking Lunges
Jumprope
Burpees
Durability
3 Rounds
30sec Hollow Body
30sec Plank
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Daily Workouts
A baby in her belly and a newborn neice in tow doesn't keep Michelle from getting it DONE! 💪🏻
There will not be a Saturday workout this weekend! Take an easy jog or rest up. It's a recovery day! Join Candy for yoga on Sunday at 3pm, and come back on Monday ready to so do your final assessment!
Friday
Baseline
ROM Drills
3 Rounds
20 Shoulder Taps
20 Bear Squats
10 Ball Thrusters
10 Ball Slams
Strength
1 Set
3-5 DFSQ
3-5 Pullups
3-5/3-5 Single Leg DL
3-5/3-5 MP
Work Capacity
15 min AMRAP
400m Run*, then
5 Pullups**
10 Pushups
15 Air Squats
*Only run once. Then AMRAP of the pullups, pushups and squats in the remaining time.
**Kipping on pullups is ok, as long as you are able to do one strict pullup, unassisted! Otherwise, use bands, do jumping pullups, or switch to ring rows.
Durability
50 Situps
Wednesday
Baseline
ROM drills
3 Rounds
3 Inchworm + Pushup
10 Walking Lunges
100m Run
30 seconds Jumprope
Work Capacity
20 min AMRAP
1 Wall Walk
10 Broad Jumps
20 Battling Jumprope or DU (or 60 singles)
100m Sprint
Rest 60 sec
Durability
Rolling and stretching
Tuesday
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
10 GSQ
Bear Crawl
Strength
2 Sets
3-5 DFSQ
3-5 Pullup
2-3 min mobility: focus on ankles/ hamstrings and hips
Work Capacity
60:0 x 3 Rounds
Upper Cut
Ball Slams
Alternating Clean and Press
Durability
3 Rounds
30 sec Plank
up to 20 sec Active Hang
Upper body rolling
We've made it to final week of the 8 week kettlebell challenge! This week will be a de-loading week, meaning we will be really scaling the strength rounds back. You will stick with the weights and progressions you have worked up to on each exercise, but will only be performing 1 or 2 sets of each. You'll have the weekend off (no Saturday workout this weekend!) and we will do the final assessment next Monday so you can see how much you've improved!
Monday
There won't be an 8:30am class today! I have to get my youngest daughter off to camp for the week 😩, so I'm unable to teach at 8:30. The 10:30 class is still on! if you haven't downloaded the MindBody Connect app, do it! You can pull up Octane Training and see the current class schedule for every day. You can see that the 8:30am class has been cancelled, and you can go ahead and sign up for the classes you plan to attend.
Baseline
Shoulder ROM with PVC
3 Rounds
3/3 Halos
3/3 Windmills
5 GSQ
1/1 TGU
Strength
2 Sets
3-5/3-5 Single Leg DL
3-5/ 3-5 MP
2/2 Arm Bar Stretch
Work Capacity
10 KBS
10-9-8-7-6-5-4-3-2-1
GSQ
Pushups
Durability
3 Rounds
30 sec Hollow Body Hold
30 sec/ 30 sec Couch Stretch
Girls' Night Out!
We have two outings on the schedule for the ladies... On Friday, July 1 and also on Friday, August 12. We will be taking a pole aerobics class at Pole Fitness Boutique in West Monroe. It will start at 6:30pm and the class is 1 hour and 15 minutes long. We'll head out for dinner and drinks after. This will be fun!! They can take 15 people at a time, so get signed up as soon as possible! Use your MindBody app or head to the schedule page and register for the "Girls' Night Out" class on either date (or both!). The cost is $15 per person, assuming we have a full class.
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Wednesday
Tonight's yoga class is going to be a bit different! Candy is out of town, so Shannon is going to be leading a rolling and stretching class. We're going to focus on the areas that tend to get tightly bound from extended periods of sitting. If you spend a lot of time at a desk, working on a computer, or staring at a phone, come join in and learn how to perform maintenance on yourself to help prevent tight, slumping shoulders and tension headaches. We'll also talk a bit about posture and tips for those of you who have no choice but to sit all day. Open to all- $8 drop-in for non members!
Baseline
3 Rounds
100m Run
30 sec Jumprope
20 sec Flutter Kicks
Bear Crawl
Work Capacity
30 min*
200m Run
12 Toe To Bar
400m Run
40 DU
*Obviously, this is not an all-out effort! Try to find an efficient pace that allows you to keep moving the whole time. If this means that you plan some walk/run intervals during the runs, that's perfect! Just try to keep moving, and remember to BREATHE.
Durability
Roll calves
Stretch
This is week 7 of the 8 week kettlebell challenge!
Monday
Baseline
Shoulder ROM with PVC
3 Rounds
1/1 Arm Bar
3/3 Halos
3 GSQ
3 BU Presses + 3 Lunges-L
3 BU Presses + 3 Lunges- R
Strength
5 Sets
3-5 DFSQ
3-5 Pullup
2-3 min rest/ mobility work
Work Capacity
4 Rounds
8 KBS
8 1-Arm KBS- L
8 1-Arm KBS- R
8 H2H KBS
Durability
Lower body mobility:
Couch Stretch
Roll Glutes/ hamstrings
Hamstring stretch with bands
Figure 4 stretch on wall
Friday
Baseline
ROM Drills
3 Rounds
1/1 Arm Bar
20 sec Prying GSQ
Bear Crawl
100m Run
Work Capacity
For Time:
400m Run
5/5 TGU
400m Run
4/4 TGU
400m Run
3/3 TGU
Durability
50 Situps
Thursday
Baseline
ROM drills with PVC
3 Rounds per side
TGU up + 3 Halos + 3 Windmills + TGU down
Strength
5 Rounds
3-5/3-5 Single Leg DL
3-5/3-5 MP
1/1 Arm Bar Stretch
Work Capacity
60:0 x3
KBS
KB Uppercut
Burpees
:15 Rest
Durability
Accumulate 2 min Hollow Body Hold
Accumulate 2 min Plank
Wednesday
Baseline
Roll hamstrings/ glutes, hip mobility
3 Rounds
3 Inchworm + pushup
10 Walking Lunges
100m Run
30 seconds Jumprope
Work Capacity
For Time, 30 min cutoff
800m Run
40 Battling Jumprope or DU
600m Run
30 Ball Slams
400m Run
20 V-Ups
200m Run
10 Burpees
To modify, decrease run distances as needed.
Durability
Rolling and stretching