9.7.2016

Blue, red and green will be available again, and this time, we will also be getting purple and charcoal!

Orders are going in this Friday for new Octane tees!  Free shirts go to those who attended 20 classes during the attendance challenge, or they can be ordered for $20 each.  Please order ASAP and submit any payments due with cash or check this week.  Thanks!!

Wednesday

Ankle Mobility
Walks- heel, toe, outside, inside, toes out, toes in

Then, 3x
20 sec Prying GSQ
5/5 BU Press
5/5 OH Walking Lunges
20 Mountain Climbers
 

Strength
4 x 2-6
1A HSPU
1B Hardstyle Situp
1C Arm Bar Stretches

2A Pullup
2B Pistol
2C 60-120 Brettzel

Work Capacity
800m Run for time

Durability
Couch Stretch
Fig 4 Stretch

9.6.2016

Tuesday

Baseline
3 Rounds
5 Good Mornings
5 GSQ
3/3 Halos
3/3 Windmills
1/1 TGU

Strength
3x 2-6
1A Squats
1B Floor Press
1C PVC Shoulder Mobility

2A Single Leg DL
2B Bent over Row
2C Thoracic-3

Work Capacity
10 Around the World KB Swings- try not to put the bell down!

1 ATW KBS:
3 single arm swings- left
2 swings
3 single arm swings- right
2 swings

Durability
Stretching with bands

9.5.2016

There will only be one class today, at 8:30am.  Enjoy the rest of your Labor Day weekend!

Monday

Baseline
100m Run
Bear Crawl down and back
100m Run
Walking Lunges down and back
100m Run
High Knees down and back
100m Run
Butt Kicks down and back

Work Capacity
20 min AMRAP- Partners

A- 400m Run

B- 100m Farmer’s Carry
30 DU/ Battling Jumprope

Partners swap after A finishes the run.  Each person works as an individual on part B, so when B stops working to do the 400m run, he will pick up right where he left off once he returns.

Durability
Accumulate 2 mins in plank and 2 mins in hollow hold

9.3.2016

For the Labor Day weekend, we will be holding our Saturday 8:30am workout and Sunday 3pm yoga, as usual.  On Monday, there will ONLY be an 8:30am class!

Saturday

Baseline
PVC Shoulder Mobility
Stick DL

3 Rounds
100m Run
10 KB Deadlifts
10 Plank Shoulder Taps
10 Walking Lunges

Work Capacity

800m Run
50 KBS
40 Squats
30 Situps
20 Pushups

400m Run
40 KBS
30 Squats
20 Situps
10 Pushups

200m Run
30 KBS
20 Squats
10 Situps
5 Pushups

-----

*Modified
4 Rounds
200m Run
25 KBS
20 Squats
15 Situps
10 Pushups

Durability
Roll out

9.1.2016

Tomorrow is the final day of the attendance challenge!  Those who have attended at least 20 classes between August 1 and tomorrow, September 2, will get to sign up for their free shirt.  Woot woot!  Everyone else who would like one can order for $20 each.  Folks who have attended at least 18 (and can earn the last 2 between today and tomorrow) are Rex Spencer (18), Angie Nicholson (18), Sydney Girtman (19), Milissa Heussel (22), Scott Spencer (23), and Amanda Hogan (24). 

Thursday

Mobility:
Thoracic-3, Prying GSQ, etc

Baseline
3 Inchworm + Pushup
10 Ball Thrusters
Squat Skips down and back
20 Flutter Kicks

Work Capacity
5RFT- 25min Cutoff
20 Wall Balls
15 Box Jumps or Lateral Jumps over Ball
10 Ball Slams
5 Strict Toe To Bar or V-Ups

Durability
Stretch
 

8.31.2016

Wednesday

Baseline
With PVC:
5 Pass Throughs
5/5 Fig 8s
10 OH Squats
10 Stick DL

3 Rounds
Bear Crawl
10 Walking Lunges
10 KB Deadlifts
20 sec Hollow Hold

Work Capacity
Tabata (20:10 x 8 of each exercise)
KBS
Pushups
Air Squats
Situps
Rowing

Durability
Roll and stretch

8.30.2016

Tuesday

Baseline
3 Rounds
5 Good Mornings
5 GSQ
3/3 Halos
3/3 Windmills
1/1 TGU

Strength
2x 2-6
1A Single Leg DL
1B DFSQ
1C 400m Run

2A Floor Press
2B Bent over Row
2C 2 min DU practice

Work Capacity
5 Rounds
50m Sprint/ Walk Back

Durability
30 sec each x 2
Couch Stretch R/L
Fig 4 Stretch on wall R/L

8.29.2016

The BodEvolve program kicks off on Friday, so this is your last week to register!  Head to the Events and Camps page for more information.

Monday

Baseline
Ankle Mobility
Walks- heel, toe, outside, inside, toes out, toes in

Then, 3x
20 sec Prying GSQ
5/5 BU Press
5/5 OH Walking Lunges
20 Mountain Climbers

Strength
3 x 2-6
1A HSPU
1B Hardstyle Situp
1C 100m Run

2A Pullup
2B Pistol
2C 60-120 Brettzel and/or Thoracic-3

Work Capacity
4 RFT- 10 min cutoff
100m Run
10 Burpees
20 KBS

Durability
Roll out and stretch

8.27.2016

Saturday

Baseline

PVC Shoulder Mobility

3 Rounds
10 Box Dips
10 Step Ups
10 Good Mornings
20 Jumping Jacks

-Then-
400m Run

Work Capacity
15 min AMRAP
30 DU
20 Wall Balls
10 Push Ups
5 V-Ups

Durability
Accumulate 2 min L-Sit

8.26.2016

Friday

T-spine and shoulder Mobility
Thoracic- 3
PVC mobility (pass throughs, figure 8s)

Baseline
3 Rounds
Bear Crawl
Walking Lunges
10 GSQ
1/1 TGU

Strength
1x 2-6
1A Floor Press
1B Squat
1C 30sec/ 30sec Brettzel

2A Bent Over Row
2B Single Leg DL
2C 60 sec Rolling

Work Capacity
120sec:30sec x 2
Row
Jumprope
Farmer Carry
Lateral Ball Slams
Situps

Durability
Rolling/ Stretching