Workouts
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Daily Workouts
Baseline
3 Rounds
Bear Crawl- Length and Back
Walking Prisoner Lunges- Length and Back
5 Inchworm + pushup
25 Jumping Jacks
Strength
1 set x 10-20
Bent Over Row
Pushup
Rest 60 sec
Lunge/ Pistol Progression
Snatch
Work Capacity
For time, 12 min cutoff
10-9-8-7-6-5-4-3-2-1
Wall Balls
Burpees
Durability
Foam Roller back stretching/ rolling
Sadly, our summer vacations are coming to an end... school employees will be heading back to work the first and second weeks of August, and the kids will be joining them on the 11th. You know what that means? It means you have NO MORE EXCUSES for missing classes! To help you get back on track, we will be running an attendance challenge for the month of August. Here's the deal:
Attend at least 4 classes each week, from August 1- September 3. This means a total of 20 classes in 5 weeks. Yes, yoga counts. All of our regular classes are back on schedule, so you CAN do this. We have 5am, 8:30am, 10:30am, 4:15pm, and 5:30pm (5:30pm on Mon, Tues and Thurs only) to choose from. Saturdays at 8:30am are back on schedule, and as always, yoga on Sundays at 3pm and Wednesday at 6pm.
Accomplish the above and win a shirt! I'll be ordering a second round of the colored Octane tees in September. I'll be adding purple and charcoal gray to this order, so even if you got one in every color last time, you can still get one that you don't already have!
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Baseline
3 Rounds
5 Pass Throughs
5/5 Figure 8s
10 OH Squats
5 Pushup to down dog
Then,
5/5 TGU with 3 Windmils at the top of each
Work Capacity
4 Rounds- don’t put the KB down during each set!
5/5 Single Arm KBS
10 KBS
5/5 Cleans
10 KB Wall Balls
5/5 Thrusters
Durability
Stretch with bands
We are starting a new strength phase! We have completed 4 weeks in the metabolic phase (6-12 rep range) and now we're moving into 4 weeks of an endurance phase. All strength work will be done in the 10-20 rep range during this phase. Obviously, you will need to go lighter, or pick an easier progression for each of the exercises we've been doing. You want to be as close as possible to 20 reps each time, and once you can consistently get 20 for every set, move up to the next weight or progression level. Your rest period between each superset should be one minute, and you should feel things really starting to burn by the end of each set!
Baseline
3 Rounds
1/1 Arm Bar
5/5 Halos
5 GSQ
5 Good Mornings
5/5 Single Arm Thrusters
Strength
2 x 10-20
1A Military Press
1B Pullups
1C 60sec Jumprope
2A Squats
2B Swings
2C 60sec Foam Rolling
Work Capacity
3RFT
30 DU or Battling Jumprope
20 OH Walking Lunges (Single KB- 10/10)
10 V-Ups
1 Wall Walk
Durability
Roll/ Stretch
8:30am classes are back on schedule this week!
Baseline
4 Rounds
10 Frog Thrusters
10 OH Squats with PVC
10 Stick DL
100m Run
Work Capacity
1 min each x 5, for max reps
Ball Slams
Situps
Burpees
Rest
Durability
Stretching
Baseline
4 Rounds
Bear Crawl (width and back)
10 Walking Lunges
10 Ball Slams
Work Capacity
5 RFT, 20 min cutoff
2 Wall Walks
10 Toe To Bar (or V-Ups)
15 Wall Balls
20 Situps
Durability
3 Rounds
30 sec Hollow Hold
30 sec Plank
No 5am class today! The amazing Amy Crawford has been covering those classes while I'm out of town this week, and unfortunately, a cart took her out in the Sam's parking lot, and she had 11 stitches above her eye. Ouch. Get better, Amy! And thanks to KayLea, who will be taking over for the rest of the week. If you didn't get the text message about this cancellation, please sign up for text notifications!! Text "@octane" to 81010 to get on the list. Also, remember that Latoya will be covering the 10:30am classes all week... the 8:30am classes will return to the schedule next week! The schedule for Monday will be 9:30am kids yoga, 10:30am, and 5:30pm.
Baseline
3 Rounds
5/5 Halos
5/5 Single Arm Thrusters
5 Goblet Squat
5 Good Mornings
Strength
4 x 6-12 reps
1A- Deadlift
1B- Pushup
1C- Arm Bars, 30-60sec
2A- Pullup
2B- Lunge/ Split Squat/ Pistol
2C- Prying GSQ/ Cossack Squat2, 30-60sec
Work Capacity
Tabata (20:10 x 8)
25m Shuttle Runs
Durability
Stretching
Hey guys! I will be leaving town early Friday to visit the family. Once again, I have some awesome folks stepping in to take classes while I'm away, but there WILL be a lighter load of classes next week while I'm on the road.
Here's what the week will look like:
Monday
5am - 9:30am kids yoga- 10:30am - 5:30pm
Tuesday and Thursday
5am - 10:30am - 5:30pm
Wednesday
5am - 10:30am - 4:15 pm - 5:30pm yoga
Friday
5am - 10:30am - 4:15pm
Sunday
3pm yoga
The 8:30am classes will be back on the schedule the following week, beginning on Monday the 25th. Also, remember that there are no Saturday classes for the month of July!
Thanks to everyone for being so understanding and flexible while things are briefly shuffled around! I appreciate all of you and am eager to be back in the gym with you!
-Shannon
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No 5am class! The crew will be meeting at SHS track for a workout, though, so join them there!
Baseline
3 Rounds
20 Mountain Climbers
3 Inchworm + Pushup
30 sec Jumprope
100m Run
Work Capacity
2 Rounds, for time and max DU reps
60 sec DU
30 Situps
60 sec DU
30 Pushups
60 sec DU
400m Run
Durability
Roll and Stretch Calves
Want to practice flying your Crow or Firefly? Or working on Bird of Paradise? Inverting for Tripod or Headstand? Then come check out our additional yoga class at 6:30 this evening. We will begin with a power flow and then with a light heart and open mind, we will we will work on arm balances and inversions. So come wanting to try something new and have fun, maybe even laugh along the way. See you on the mat! -Candy
Baseline
4 Rounds
20 Jumping Jacks
10 Shoulder Taps
10 Prisoner Walking Lunges
Strength
2 x 6-12
1A- Military Press
1B- KBS
1C- 30sec Active Hang, accumulated
2A- Squat
2B- Bent Over Row
2C- 30 sec Plank
Work Capacity
For Time, 16 min cutoff
10-8-6-4-2
Box Jumps
Burpees
*100m Run
Rest 1 min
*Only 1 run every round!
Durability
Roll quads/ hamstrings
Couch Stretch
Baseline
3 Rounds
1/1 Arm Bar
10 Weighted Good Mornings
5 GSQ
10 Frog Thrusters
Then
400m Run
Work Capacity
60:30 x 4
H2H KBS
Single Arm Push Press (30sec per side)
Burpees
Durability
Accumulate 2 min Hollow Hold
Then, Foam Rolling
Baseline
3 Rounds
10 Stick DL
10 OH Squats
10 Walking Lunges
Bear Crawl
Strength
3 sets, 6-12 reps
1A- Deadlift
1B- Pullup
1C- 30-60sec Foam Rolling
2A- Lunge
2B- Pushup
2C- 30-60 sec Shoulder Mobility with PVC
Work Capacity
12 min AMRAP
100m Run
20 Ball Slams
40 DU
Durability
Stretching
