11.4.2016

November 4, 2016

Friday

Baseline

3 Rounds
Bear Crawl
10 Lunges
10 Ball Slams

Then,
400m Run

Work Capacity

3x
100m Sprint
10 V-Ups
15 Pushups
20 sec rest*

3x
100m Sprint
10 Lateral Ball Slams
15 Wall Balls
20 sec rest*

3x
100m Sprint
30 Russian twists
10 Ring Rows
20 sec rest*

*rest 1 minute after completing all 3 rounds of one set, before moving to the next set

Durability

Roll quads/ hamstrings and stretch

Comment

11.3.2016

November 2, 2016

Thursday

Baseline

3 Rounds
1/1 Arm Bar
5/5 Halos
5 Good Mornings
5/5 Bottoms up press

Then,
10 KB Drag + DL

Work Capacity

45 sec work: 15 sec transition time

1/2 kneel to stand-L
1/2 kneel to stand-R
KBS
GSQ
Kneeling windmill- L
Kneeling windmill-R
KBS
GSQ
Supine to sit-L
Supine to sit-R
KBS
GSQ
TGU- L
TGU-R
KBS
GSQ

Durability

Roll/ Stretch

Comment

11.2.2016

November 1, 2016

I forgot to post yesterday about the attendance challenge! Our annual holiday attendance challenge started on Tuesday, Nov 1 and runs through Dec 31. The goal is to attend a total of 36 classes over the 2 months. As soon as you hit 36, you get to take a tee shirt! We only have a limited number of shirts in each size to give away, so they're first come, first served! The sooner you hit your total, the sooner you get to pick your shirt. Yoga classes count toward your total, too!

Wednesday

Baseline

Joint mobility drills

3 Rounds

10/10 Bird Dog
10 Prisoner Squats
20 Singles
100m Run

Work Capacity

35 min cutoff

200m Run
20 Ball Slams
1 Wall Walk

400m Run
40 KBS
2 Wall Walks

800m Run
80 DU (240 singles)
3 Wall Walks

400m Run
40 KB Swings
2 Wall Walks

200m Run
20 Ball Slams
1 Wall Walk

Modified
3 Rounds
400m Run
-20 Ball Slams round 1
-30 KBS round 2
-60 Singles round 3
1 Wall Walk

Durability

Stretch!

Comment

11.1.2016

October 31, 2016

Tuesday

Baseline

Bottoms up complex:
3 x per side
1 clean
3 presses
3 OH reverse lunges
swing switch to other side

Then
3/3 TGU

Work Capacity

Double KB Complex :You go, I go
5-4-3-2-1
Suitcase DL
KB Row
Clean
Thruster

Then, you go, I go
5 x
5/5 Snatches OR 5 double snatches

Durability

3 Rounds
30 sec Hollow Body
30 sec Plank

Comment

10.31.2016

October 30, 2016

Ok guys, we have 8 weeks until Christmas! I'm going to kick things up a notch in the programming, because I know you all like to work hard around the holidays. This is how it's going to work until January:

Mondays and Fridays= high intensity intervals
Tuesdays and Thursdays= Hardstyle kettlebells and bodyweight
Wednesdays and Saturdays= endurance/ stamina (longer workouts with minimal rest)

So this means that Tuesdays and Thursdays are barefoot days again! YAY! Wear your tennis shoes on all other days- running will most likely happen on Wednesdays and Saturdays, but you may see some on Mondays and Fridays, too, so be prepared!

And coming in January... 8 weeks of SEAL training! This seemed to be a great way to kick of the year this year, so we'll be doing again to start 2017.

Monday

This will be an assessment!

Baseline

1 Round
Bear Crawl
SL March
Inv Toe touch
Hip openers
Hip closers

3 Rounds
10 Hip Bridges
10 Bear Squats
10 Plank Shoulder Taps
10 Ball Slams
20 Jumping Jacks

Work Capacity

Tabata*
Pushups (modify by elevating on a box- no knees!)
DU/ Battling Jumprope
KB Swings
Air Squats (butt to wall ball!)
Situps

*20 seconds of work: 10 seconds of rest x 8 rounds. Perform all 8 rounds of the first exercise, then rest exactly 1 minute before moving to the next. Your score for each exercise will be your lowest number of reps performed on any of the 8 rounds. For example, if your numbers for pushups are: 14, 14, 12, 11, 11, 11, 10, 12 then your final score for pushups is 10 (your lowest performing round).

Durability
Couch Stretch
Figure 4 Stretch

Comment

10.28.2016

October 27, 2016

Friday

Baseline
3 Rounds
Bear crawl
Inverted Toe Touch
10 Prisoner Squats

Strength
4 x 2-6
Deadlifts
Ring or box dips
Bat wings (double bent over row)
2 min Mobility- Arm Bars/ PVC Shoulder Mobility/ Prying GSQ/ Ankle Mobility, et

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

Durability
Rolling/ Stretching

Comment

10.27.2016

October 26, 2016

Don't forget about the Halloween workout this weekend! The usual Saturday 8:30am workout will be followed by mimosas and mobility! Bring some food to share, if you'd like. Shane Russell, D.C., will be joining us to demonstrate his soft tissue therapy skills... which means you get some hands on muscle therapy! Woot-woot! Please let us know you're coming by signing up on the class schedule or joining the event on Facebook. You can find it on the Octane Training Facebook page!