Wednesday
Baseline
Wrist/ shoulder mobility
5x
Handstand progression
10 Good Mornings with PVC
10 Deadlifts
100m Run
Work Capacity
5 RFT
400m Run
30 KBS
15 TTB
Durability
1 min/1 min couch stretch
Viewing entries in
Daily Workouts
Tuesday
Baseline
Roll feet
3x
10/10 Bird Dog
1/1 Arm Bar
5/5 Bottoms Up Press
5/5 OH Walking Lunges
Practice
5x
5/5 Bent Over Row
5/5 Floor Press
5/5 Step Up
1/1 TGU
Durability
Accumulate 2 min Plank
Accumulate 2 min Hollow Hold
Monday
Baseline
Wrist/ shoulder mobility
5x
60 sec Handstand Progression
20 Jumping Jacks
5 Air Squats
5 Squat Jumps
5 Pushup to Down Dog
Work Capacity
4 Rounds for Time
20 GSQ
15 Ball Slams
10 Broad Jumps
5 HSPU (pike pushups or double strict press)
25 mountain climbers, per leg
Then, 400m Run
Durability
Stretch
Saturday
Baseline
1X
5/5 Halos
5/5 Windmills
2/2 TGU
3x
Bear Crawl
30 Singles
5/5 Bent Over Rows
5/5 Push Press
Work Capacity
10-8-6-4-2 Ring Dips
30 DU
2-4-6-8-10 Toe To Bar (strict)
30 KB Swings or 250m Row
Durability
Stretching
Friday
Baseline
Wrist/ shoulder mobility
4x
10 Shoulder Taps
5/5 Monster Walk
10 Bent Over Rows (with band)
Handstand Progressions
Work Capacity
15 mins (as many quality reps as possible!)
15 Pushups
15 Air Squats
15 Situps
15 DU
Durability
60sec-50sec-40sec-30sec-20sec-10sec
Wall Sits
Plank
Thursday
Baseline
1/1 Arm Bar
5 Prying GSQ
5/5 Thrusters
5/5 Single Leg Deadlifts
3/3 TGU
Practice
Slow Lifts!
3x
8 Double Front Squats
8 Pullups or Ring Rows (amplify or modify as needed to stay within that rep range)
8 Suitcase DL
8 Double Military Press
Then, 10 x
10/10 one arm Swings
Durability
Stretching
Wednesday
Baseline
3x
20 Mountain Climbers
20 Air Squats
100m Run
Work Capacity
4 Rounds, Partners
A- 400m Run
B- AMRAP of
10 Burpees + 20 Pushups + 30 Walking Lunges
Durability
Accumulate 2 min Plank
Accumulate 2 min Hollow Hold
Tuesday
Baseline
3x
1/1 Arm Bar
5/5 Halos
5 Prying GSQ
Bear Crawl
Practice
*3x
60 sec TGU-L
60 sec KBS
60 sec TGU- R
60 sec GSQ
30 sec Push Press- L
30 sec Push Press- R
60 sec rest
*Keep in mind that this isn't an AMRAP! The purpose is to get as many good, solid reps in as possible, and set the kettlebell down when needed. This is practice. You don't want to practice poor form, so take a rest when form starts to break down!
Durability
Roll out
Welcome aboard, KayLea!
KayLea Brantley has been a member with Octane for years, and it's been so cool to watch her progress during her time with us. She possesses a quiet determination and is very humble about all of her personal successes in the gym. It's easy to be deceived by her small frame and quiet demeanor... but this girl is strong, both physically and mentally! She can outdo many of the guys when it comes to strict pullups, handstand pushups and pistols; things that require both body control, mobility, and pure strength.
She has been so motivated by her own results, that she has decided she would like to pursue a career in the fitness field at some point. She recently traveled to the Cooper Institute in Dallas to attend personal training education and has been studying to earn her certification. She has always been eager to learn everything she can that applies to health and fitness, and is always encouraging and supportive of everyone else in class with her at Octane.
Because of her desire to help others achieve the same success she has achieved, and her always positive, encouraging attitude toward others, I'm excited to announce that KayLea has officially joined Octane Training as our Wednesday 5am coach! KayLea will also be subbing in for other coaches as needed. If you're lucky enough to attend one of the classes she is leading, you're in good hands. I'm sure you will find her patience and encouragement very motivating!
Monday
Baseline
Wrist/ shoulder mobility
3x
10 Air Squats
10 Pushups
30 sec Plank
Handstand Progressions
Work Capacity
5x, 20 min cutoff
20 Wall Balls
10 Toe To Bar or V-Ups
200m Run
1 min Rest
Durability
Stretching
Friday
Baseline
Wrist/ Shoulder mobility
3x
20 Jumping Jacks
20 Walking Lunges
20 Shoulder Taps
Handstand Progression
Work Capacity
800m Run
60 Air Squats
40 Situps
20 Double Thrusters
40 Situps
60 Air Squats
800m Run
Durability
Couch Stretch