8.11.2016

Because of the half day school schedule tomorrow and Friday, there will be a modified morning class schedule.  Instead of the 8:30am and 10:30am classes, there will be one class at 9:30am. Regular morning classes will be back on Monday!

Thursday

Baseline
3/3 Arm Bars

Then, 10 mins
TGU
Start with easy weight, or no weight, and slowly work up

Strength
2 x 10-20
1A Pushup
1B Pullup
1C 60 sec Brettzel

2A Lunge
2B Snatches
2C 60 sec Thoracic 3 (Glide, T, Around the World)

Work Capacity
10-20-30-40-50-60-50-40-30-20-10 sec*
DU or Battling Jumprope (modify to singles)

*rest 10 seconds between each set of jump roping

Durability
Roll/ stretch feet and calves

8.10.2016

Wednesday

Baseline
3 Rounds
10 Stick DL
3/3 Halos
3/3 Windmill
20 sec Prying GSQ
5/5 Around the Body

Work Capacity
Tabata, alternating

1) KBS/ Pushup (8 total rounds- 4 of each exercise)

2) Uppercut/GSQ

3) Situp/Hip Bridge

Then, 2 sets
400m Run for time 1:1

Durability
Stretch with bands

8.9.2016

We are in week 3 of the endurance strength phase.  Make sure you are keeping track of your weights/ progressions and reps!

Tuesday

Baseline

3 Rounds
3/3 Halos
3/3 Bottoms Up Press
10 Good Mornings
20 sec Prying GSQ or Cossack Squats

Then,
3/3 Bottoms Up TGU

Strength
3 x 10-20
1A- Row
1B- Double FSQ
1C- 60 sec Arm Bars

2A- Military Press
2B- Swing
2C- 60 sec Couch Stretching

Durability
4 Rounds, 30 sec each*
Hollow Body
Plank

*Accumulate as much time as you can in the hollow body and plank during the 30 second sets.  Don't try to hold it the whole time if you can't do so with good form!  It's ok to come out of it and go back into it as needed.

8.8.2016

Great weekend in Dallas at the Strongfirst Bodyweight Cert! 

Monday

Baseline
Mobility drills, 1x
with PVC:
10 Pass Throughs
5/5 Figure 8s
10 OH Squats
20/20 Ankle Stretch on box

Then, 3 Rounds
100m Run
20 Mountain Climbers
10 Air Squats
5 Pushups

Work Capacity
10-9-8-7-6-5-4-3-2-1
Burpees
Step Ups
TTB (no kipping!)

Durability
Roll glutes and hips

8.6.2016

Saturday

Baseline
3 Rounds
Bear Crawl
10 Good Mornings
10 Prisoner Squats
15 Jumping Jacks
10m Run

Work Capacity
For Time- 25 min cutoff
50 Sit­ups
50 Double­ unders
40 Sit­ups
40 Box Jumps (or squat jumps)
30 Sit­ups
30 Snatches (15/15)
20 Sit­ups
20 Pushups
10 Situps
10 Burpees

Durability
Roll and stretch

8.5.2016

Friday

Baseline
30 sec each x 3
Jump Rope
Shoulder Taps
H2H KBS
Wall sit

Strength
1 x 10-20
Lunge Progression
Pushup
Pullup
Snatch
Rest as needed

Work Capacity
1 min each x 4
Ball Slams
DU or Battling Jump Rope
Walking Lunges
Single Arm KB Thrusters (30sec/ 30 sec) 
Rest

Durability
Roll pecs/ front of shoulders

8.4.2016

Thursday

Baseline
4 Rounds
3/3 Halos
5 GSQ
3/3 Windmills
2/2 TGU

Strength
2 x 10-20

1A Bent Over Row
1B Military Press
1C 60 sec Arm Bar Stretching

2A Squats
2B KBS
2C 60 sec Brettzel Stretches

Work Capacity
You go, I go
30-20-30-20 KBS

Durability
Stretching on wall

8.3.2016

Tuesday was a really sweaty kind of day. 

Wednesday

Baseline
3 Rounds
10 Ball Slams
10 Frog Thrusters 10 H2H KBS
10 GSQ

Work Capacity
Partners, for time
100 Wall Balls
90 Situps
80 Pushups
70 Air Squats
60 KBS
50 Pullups (kipping is ok, or ring rows)
40 Ball Slams
30 Burpees

Perform tag-team style: Split work as desired, but only one partner can work at a time!

Durability
Stretch with bands

8.2.2016

It's going to be hot for those runs, guys!  Please drink plenty of water during the day BEFORE class so that you're well hydrated before you start.

Tuesday

Baseline
3 Rounds
100m Run
10 Walking Lunges
30 Singles
20 sec Hollow Body

Work Capacity
4 Rounds, 16 min cutoff
400m Run
10 Toe To Bar or V-Ups
60 second plank

Then, 4 min AMRAP
Max Effort unbroken DU*

*Every time you stop, perform 1 burpee +1 (the first time you stop, do 1 burpee.  The second time you stop, do 2 burpees.  The third time, do 3 burpees, etc).  Modify with unbroken singles or you can switch to singles with the battling jumprope.

Durability
Roll/ Stretch calves

8.1.2016

Today kicks off the attendance challenge!  Attend 4 classes per week over the next 5 weeks (or 20 classes total) and earn a new Octane shirt.  Yoga classes DO count, but you can't count more than one workout per day!  The point is to help you guys get back on track with consistent workouts... not run yourself into the ground on the last week of the challenge to make your goal!

Also... you are responsible for checking yourself in to class!  Every time you walk into the door at the gym, please check in on the iPad.  Even if you register for class ahead of time, you still need to check in to let the membership system know that you actually arrived.  At the end of the challenge, if you don't have 20 check ins  on the schedule, but you are certain you attended them all, we have no way of knowing unless without those check ins there.  Please help us out with this so that there won't be any confusion!  

Monday

Baseline
Mobility drills, 1x with bands
10 Straight Arm Pull Aparts, Palms Up
10 Straight Arm Pull Aparts, Palms Down
10 Bent Arm Pull Aparts, Palms Up
10 Bent Arm Pull Aparts, Palms Down

Then, 3 Rounds
5/5 Monster walk, with bands
10 Seated rows, with bands
10 Spiderman Planks
10 Shoulder Taps
10 Squat Jumps

Strength
3 x 10-20

1A Lunge
1B Pullup
1C 60 sec Lower body Rolling

2A Pushup
2B Snatch
2C 60 sec Back/ Shoulder Rolling

Work Capacity
5 x
50m Sprint/ Walk Back

Durability
Brettzel Stretch