Workouts
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Daily Workouts
Baseline
PVC Mobility
3 Rounds
10 GSQ
15 sec Hollow Hold
10 Lunges
20 Mountain Climbers
Work Capacity
400m Run
5 Wall Walks
10 Toe To Bar
15 Double Thrusters
20 Killers
25 Pushups
30 KB Swings
25 Pushups
20 Killers
15 Double Thrusters
10 Toe To Bar
5 Wall Walks
400m Run
Durability
Stretch
Baseline
3 Rounds
100m Run
10 Walking Lunges
10 Shoulder Taps
20 Jumping Jacks
Strength
3 x 2-6
1A Pullup
1B Pistol
1C 100m/ 200m/ 300m run
2A Deadlift
2B Pushup
2C 300m/ 200m/ 100m run
Work Capacity
100 DU for time, 3 Burpees EMOM
6 min cut off
Durability
Roll/ stretch
Today is the last day to register for CPR certification held at Octane on Sunday! Sign up on the class schedule...
Baseline
3 Rounds
1/1 Arm Bar
15 sec Prying GSQ
10/10 Bird Dogs
3 KB Drags
Work Capacity
3 Rounds
100m Farmer Carry
Situps
Battling Jumprope
Plank
Air Squats
Whoever is doing the farmer carry determines the length of the set
Then
You go, I go
30-20-30-20
KBS
Durability
Stretching
Baseline
3 Rounds
10 Good Mornings
5/5 Bottoms Up Press
10 GSQ
Bear Crawl
Work Capacity
2 x 10-20
Military Press
KB Swing
Bent over Row
Front Squat
800m run
Durability
Tabata
Flutter Kicks/ Planks (alternating)
Baseline
Thoracic-3
PVC Shoulder Mobility
8 min
TGU Practice
Strength
3x 6-12
1A Pushup
1B Deadlift
1C Foam Rolling Quads/ Lats
2A Pullup
2B Pistol
2C Foam Rolling Hamstrings/ Ball Rolling pecs and shoulders
Work Capacity
7x 50m Sprint/ Walk back
Durability
Stretch
Kelli is dancing again... if you've never been to a 5am class before, you're really missing out!
Baseline
Hip mobility
3 Rounds
10 Stick DL
5 GSQ
5 Knee to elbow planks
100m Run
Work Capacity
30 min AMRAP*
400m Run Every 6 mins (at 6:00, 12:00, 18:00 & 24:00)
10 Broad Jumps
20 Pushups
30 DU or Battling Jumprope (90 singles)
40 KB Swings
*This workout isn’t about going as fast as possible! It’s about trying to keep a steady pace the whole time.
Durability
Roll and stretch
Remember that the Saturday morning class this week is yoga! Open to non-members for $8 drop-in.
Baseline
3x length of gym
Bear Crawl
Walking Lunge
Squat Skips -R
Squat Skips- L
100m Run
Work Capacity
Tabata (20:10 x8 of each)
Row
Situps
Pushups
25m Shuttle Run
Air Squats
Durability
Rolling/ Stretching
Whatcha looking at, Scott?
Candy will be teaching a special Saturday morning yoga class this weekend! This will be held in place of the usual 8:30am workout. If you were planning to come to the workout, you should STILL plan to come try yoga! Guys, you need this too!
Baseline
3 Rounds
5 Pushup + Down Dog
10 Prisoner Squats
20 Jumping Jacks
100m Run
Work Capacity
5 Rounds (25 min cutoff)
400m Run
30 DU
20 Wall Balls
10 TTB*
*Strict toe to bar! Modify to partials, rings on the floor, or V-Ups.
Durability
Roll and stretch
Throwback to when we set up camp in the old Sea of Fun/ dance studio space (which later became Foundry) while our gym was being finished. Good times ;)
Thoracic-3
PVC Shoulder Mobility
Baseline
3 Rounds
1/1 TGU
5 GSQ
Bear Crawl Down and Back
Strength
2x 10-20
1A Double MP
1B KBS
1C Foam Rolling Back/ Hamstrings
2A Bent Over Row
2B Double Front Squat
2C Ball Rolling Pecs/ Shoulders
Work Capacity
You go, I go
30-20-30-20
KBS
Durability
3 x 20 sec each
Hollow Hold
Plank
3 Rounds
5 Pushup + Down Dog
20 second Prying GSQ
10/10 Bird Dogs
10 Prisoner Squats
1 Lap around the parking lot
Work Capacity
1 Round, not for time. Rest as needed to maintain quality!
5/5 TGU
800m Run
*6-12 Double MP
*6-12 KB Swings
*6-12 Bent Over Row, per side
*6-12 Double Front Squat
800m Run
5/5 TGU
*Remember when we did our metabolic strength training phase, and you were working in the 6-12 rep range for each exercise? Well, if you recorded your weights during this phase (ahem, like I told you to), now is when you want to refer back to those workouts! Take a look at what weights you used for these exercises by the last week of that phase, and start there. You should be able to get at least 6 good reps, but not more than 12!
