11.11.2017

Saturday

Baseline

3x 30 sec each
Ball Slams
Knee to Elbow Plank
Flutter Kicks
Walking Lunges

Work Capacity

Partners
Partner B must perform the exercise given while A works on reaching the reps given.  Partners can swap at anytime, but reps being performed by A don't count unless B is also doing his/her part!  One they finish the total reps given for one exercise as a team, they move on to the next pair of exercises.

A- 100 Air Squats
B- Squat Hold

A- 80 Pushups
B- Plank Hold

A- 60 Pullups
B- DU or Battling Jumprope

A- 40 Burpees
B- Hollow Hold

A- 20 Double Thrusters
B- Handstand Hold

Then, complete 1 mile run, tag team style 

Durability

Roll and stretch

11.10.2017

Friday

Baseline

3x
10/10 Bird Dogs
10 Frog Thrusters
10/10 Single Arm KB Thrusters
20 Jumping Jacks

Work Capacity

30:15 x 4 Rounds
Wall Balls
Rower
Mountain Climbers in rings
H2H KBS
Russian Twists (use KB or wall ball for added weight)

Then, Tabata (20:10 x 8)
Pushups/ Air Squats (alternating sets for a total of 4 rounds of each exercise)

Durability

Roll lower body and stretch

11.9.2017

Thursday

Baseline

3x
1/1 Arm Bar
3/3 Halos
10 GSQ
10 Good Mornings

3x
1/1 TGU
10 KB Swings
 

Practice

10-9-8-7-6-5-4-3-2-1
Clean + Press, left
KB Swing
Clean + Press, right
GSQ
* No rest during each set.  Rest 1-2 minutes between sets. 
 

Durability

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

11.8.2017

No 8:30am class today, folks!  There will only be classes at 5am and 4:15pm.

Wednesday

Baseline

30 sec each x 3
Air Squats
Jumprope
Shoulder Taps

Then, 400m Run

Work Capacity

2x
100m Run
10 Burpees
100m Run
20 Ball Slams
100m Run
30 Killers
100m Run
40 DU
100m Run
50 KBS

Durability

800m Run

Couch stretch/ Figure 4 stretch

11.7.2017

There will not be a 10:30am class today! 

Tuesday

Baseline

3x
1/1 arm bar
5/5 Halos
10 sec Prying GSQ
10 Deadlifts (not heavy!)
 

Practice

5x  Go heavy, rest as needed
1/1 TGU
5 Toe to Bar (strict) or V-Up
5/5 Single Leg DL
5/5 Military Press
5/5 Pistols or step ups
10 KB Swings

Then

EMOM x5 mins
20 KB swings (lighter than what you used above)
 

Durability

Roll and stretch

11.6.2017

Having your friends with you makes working out more fun... and it may even save you some money!

The 8 week Fitmas Challenge starts today!  Don't forget, it's your responsibilty to sign yourself in to class.  If you aren't signed in, you won't get credit for your attendance!  

Staying fit during the holidays is fantastic, but you know what else is great?  Saving money!  Be sure to pick up some referral cards at the gym, write your name on them, and pass them out to friends.  If your friend brings that card in, they get $25 off one month of membership, and so do you!  There's no limit to the number of discounts you can get, so the more friends you bring, the more you save.  

Monday

Baseline

4x
5 Push-up to Downdog
10 Air Squats
20 Bird Dogs (10/10)
30 Singles
 

Work Capacity

For time (30 min cutoff)
800m run
20 Wall balls
20 Sit-ups
20 Squat jumps
20 Push-ups
20 KB Swings
20 Double-unders
20 Double Thrusters
20 Pull-ups
20 Good Mornings
20 Burpees
20 GSQ
20 Knee to elbow plank
 

Durability

Stretch

11.4.2017

Saturday

Open gym day!  If you missed the final assessment on Monday, this is your last chance to make it up!  Or if you want to get outside, you can meet up with the Monroe bootcamp class at Neville.

11.3.2017

Octane's Fitmas challenge!

According to the New England Journal of Medicine, the holiday weight you gain from October through January will take you 5 months to lose. This means you'll be carrying around that extra fluff until the Easter bunny arrives!  This year, Octane challenges you to stop the holiday weight gain before it starts, because we know it's easier to prevent the extra pounds than it is to lose them.  Join us for the 8 week Fitmas Challenge to stay fit and win prizes!

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Here's the deal:

Attend a minimum of 24 workouts (3 per week) from Nov 6- Dec 30.  Both gym classes and outdoor bootcamp classes count.  You are responsible for signing yourself in!

Every workout attended after hitting the 24 minimum = 1 point each

yoga classes= 1 point each

Post a workout selfie on FB or Instagram and tag Octane (@octanetraining on FB or @trainoctane on Instagram)= 1 point each

Bring a friend to a workout= 1 point

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Everyone who reaches the minimum of 24 workouts will win an Octane tee!  In addition, the member with the highest total points will win other cool prizes, to be announced!

Friday

Baseline

3x
10/10 Bird Dog
10 Walking Lunges
10 Ball Thrusters
High knees/ butt kicks

5 min DU practice
 

Work Capacity

6 min AMRAP
10 Burpees
10 Ball Slams
10 Killers

Rest 2 min

In 4 mins
3x
10 Wall Balls
Bear Crawl length of gym and back
Then, ME DU in time remaining

Rest 2 min

5x
50m Sprint/ Walk Back

Durability

Roll/ stretch lower body

11.2.2017

Thursday

Baseline

Ankle mobility
Shoulder mobility

30 sec each x 3
Pushup to Down dog
Stick DL
OHSQ with PVC
Plank

Pullup drills
 

Practice

10-8-6-4-2
HSPU
Pullups

10-8-6-4-2
Snatches*
Pistols*
*Rep numbers are total- both sides combined.  Weights should be heavy!  Rest as needed.
 

Tabata
H2H KB swings
 

Durability

4x
*max effort Toe To Bar (no kipping)

*Perform as many quality reps as you can without stopping.  Modify to pike ups with feet on roller, or to v-ups.

Stretching

10.28.2017

Saturday

Track workout today!  We'll be on the field at Sterlington High School, and we'll have some guys out there filming and photographing us to use for advertising materials.  So put on some matching clothes (or not) and come out there so you can have your 15 minutes of fame!  I promise no bear crawling for the photos 😝