Workouts
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Daily Workouts
3x
3/3 halos
3 prying GSQ
5 good morning stretch
10 deadstop swings
3x
1 TGU- right
10 KBS
1 TGU- left
10 KBS
Rest 2-5 mins, until HR is in light gray for 1 minute
3x
Double KB
1-2-3
Press
Squat
Rest 2-5 mins, until HR is in light gray for 1 minute
As fast as possible with good form
10-9-8-7-6-5-4-3-2-1
KBS
Pushups
hamstring stretch + box breathing
3x
bear crawl
5/5 halos
5 prying GSQ
3/3 bottoms up press
4X
TGU, up only
12 squats
12 singe arm swings
12 push press
TGU, back down
-repeat other side-
30-90 sec rest (dark gray)
Then, you go, I go
30-20-30-20 KB Swings
stretch + roll + alligator breathing
3x
5 Pushups
10 Frog Thrusters
10 Ring Rows
20 jumping jacks
5x
2 Wall Walks
4 Broad Jumps
8 Pullups
16 Lunges
32 Situps
Stretch with bands
Join us at Octane this evening for a free community yoga class at 6:45pm! Pam Cummins is a yoga teacher-in-training and will be practice teaching a restorative yoga class. Come take advantage of some free yoga and help her out! Please register in advance. Restorative yoga requires many props, and Pam wants to be sure to have enough equipment on hand to give you the best experience possible!
3x
1/1 arm bar
5 GSQ
5 KB Pullovers
5 Good Morning Stretch
5x
6 suitcase DL
1/1 TGU
2-5 mins rest (HR returns to light gray)
3x
30:15
H2H KBS
KBS
GSQ
mobility + alligator breathing
3x
10 Seated row with band
10/10 monster walks
10/10 bird dogs
20 mountain climbers
5x
10- 30 sec chin hang*
5 HSPU or seated double MP
100m jog
4x for time
400m run
10 burpees
20 lunges
roll and stretch
3x
1/1 arm bar
bear crawl
20 sec hollow hold
Then,
3/3 TGU
2/2 TGU
1/1 TGU
4x
15 Single Arm swings- left
15 single arm swings- right
15 GSQ
15 pushups (in rings to amplify)
30-90 sec rest (HR zone returns to blue)
Roll back/ shoulders
Shoulder mobility with PVC
3x
5 pushup to downdog
10 frog thrusters
high knees, length of gym
butt kicks, length of gym
100m run
10-9-8-7-6-5-4-3-2-1
wall balls
toe to bar
50m sprint/ walk back (only 1 each round)
Then,
800m run (practice breathing through your nose on this one!)
roll and stretch
3x
3/3 halos
5 good mornings
1/1 TGU
3x
8 double KB swings
8 double floor presses, or per side
30-90 sec rest (until HR hits dark gray zone)
3x
8 clean and press, left
8 clean and press, right
30-90 sec rest (until HR hits dark gray zone)
couch stretch, figure 4 stretch
alligator breathing
3x
100m run
15 bent over rows with band
30 mountain climbers
5 mins to roll calves
5x, 30 min cutoff
400m run*
10 pullups
25 DU
rest 1:00
*Practice nose breathing during your runs. This may mean you have to slow down, and that’s ok!
roll and stretch
PVC shoulder mobility
3x
10 air squats
20 mountain climbers
30 jumping jacks
bear crawl
2x
*20:10 x 4 of each
rope slams
wall balls
rower
situps
KB swings
*Perform 20 seconds of max effort, followed by 10 seconds rest, and repeat for a total of 4 rounds. Then move to the next exercise. Allow 30 seconds to transition between exercises.
Then,
800m run
Stretch and roll
