Thursday
Baseline
3x
1/1 Arm bar
3 Prying GSQ
5 good mornings
Bear crawl
Practice
3x
8/8 Bent over row
8/8 MP
30 sec Hollow hold
3x
8/8 step up
8 TTB
30 sec wall sit
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Durability
Roll upper back/ shoulders
Stretch
Viewing entries in
Daily Workouts
We have Facebook challenge for the month of May, starting today! The highest point earner will win a large Octane Yeti cup. Here’s how to earn:
Check in at Octane = 1 point
Check in with a pic from class or a screenshot of your workout in MyZone = 2 points
Check in with both a pic AND a MyZone screenshot = 3 points
YOU have to post your own check in. If someone else checks in and tags you, only the person who posted the check in will earn the points.
Earn points 5/1- 5/31!
Wednesday
Baseline
3x
20 mountain climbers
5 inchworm with pushup
10 air squats
100m run
Work Capacity
4x
25 lunges
15 pullups
400m run
Durability
stretching with bands
Tuesday
Baseline
PVC mobility
3x
3/3 kneeling windmills
3/3 bottoms up press
5 KB pullovers
5 good mornings
Practice
3x
10/10 floor press
10 KBS
5/5 kneeling presses
5/5 snatches
bear crawl length & back
rest 30-90 sec, until HR is in dark gray zone
3x
10 plank with ball roll
10 marching hollow body
Durability
2 min per side of each:couch stretch
figure 4 stretch
4 mins alligator breathing
We found Ben’s doppelgänger!
Friday
Prep
3x
Inv Toe Touch
Walking Lunge + Hamstring Stretch
10 Ball Slams
100m run
Strength
1-2-3-4-5-1-2-3-4-5 RDL
1-2-3-4-5-1-2-3-4-5 Split squats, per leg
1-2-3-4-5-1-2-3-4-5 TTB
Conditioning
Double KBs
3x
12 swings
12 snatches
12 clean + press
12 DFSQ
12 pushups
Durability
Roll upper body with ball against the wall, stretch.
Thursday
Prep
3x
1/1 arm bar
5 good mornings
5 pushup to down dog
Then,
10 Deadstop swings
Strength
1-2-3-4-5-1-2-3-4-5 Broad Jumps
1-2-3-4-5-1-2-3-4-5 HSPU
1-2-3-4-5-1-2-3-4-5 Pullups
10s- 20s- 30s- 45s farmer carry
Conditioning
3x per side
5 single arm swings
5 clean + press
5 push press
5 rev. Lunge
5 single leg DL
Durability
Roll, stretch and box breathing
Wednesday
Prep
15 mins of mobility: Roll T-spine with peanutRoll pecs with ball
3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run
Active Recovery
For 30 mins:
100m run
1 min plank
400m run
30 sec flutter kicks
30 sec/ 30 sec side plank
Continue going through the circuit until time is up. But this is NOT an AMRAP! These should be easy jogs. Stay below 85%... even better, stay out of yellow!
Durability
More mobility of your choice + stretching and box breathing.
Tuesday
Prep
3x
10 Pullovers
10 Good Mornings
5 Prying GSQ
Bear crawl (length only, with yoga block)
Strength
1-2-3-4-5-1-2-3-4-5 SCDL
1-2-3-4-5-1-2-3-4-5 DFSQ
1-2-3-4-5-1-2-3-4-5 Windshield wipers
Conditioning
For 15 min
50m sprint/ walk back
Durability
Roll calves and hamstrings
Stretch on wall
Monday
Prep
3x
5/5 Halos
5/5 Kneeling Windmills
2/2 TGU
Strength
1-2-3-4-1-2-3-4 Snatches, per arm
1-2-3-4-1-2-3-4 Pushups (amplify in rings and/or elevate feet)
1-2-3-4-1-2-3-4 One Arm Ring Rows, per arm
10s- 20s- 30s- 45s Double Bottoms Up Carry
Conditioning
4x
20 sec swings
10 sec rest
20 sec swings
10 sec rest
20 sec swings
1 min rest
Durability
Roll and stretch with bands
Saturday
Prep
15 mins rolling
3x
30 Singles
10 Ball Thrusters
100m Run
Active Recovery
For 30 mins, go through the following circuit.
Do the “A” exercise until you hit yellow, then move to the “B” exercise.
Rest as needed to hit blue before moving to the next “A” exercise.
A. Jumprope
B. 1 min plank
A. Ball Slams
B. 10/10 Dead Bugs
A. Mountain Climbers
B. 1/1 Arm Bar
A. Rower
B. 10 Pullovers
Durability
Roll and stretch as needed
Friday
Happy Easter weekend! Today’s 5am class has decided to get a little extra sleep and will meet at 6am instead. After that, we will be following our regular schedule the rest of the weekend and into Monday, with the exception of Easter Sunday. There will not be a yoga class on Sunday! All other classes will continue as usual.
To recap from all that confusion I just said, here’s what’s happening:
Friday: 6am, 8:30am, 4:15pm
Saturday: 8:30am
Sunday: closed
Monday: regular schedule
Prep
3x
10/10 Deadbug
10/10 Single Leg DL
5 Prying GSQ
Strength
1-2-3-4-5-1-2-3-4-5 Suitcase DL
1-2-3-4-5-1-2-3-4-5 DFSQ
1-2-3-4-5-1-2-3-4-5 TTB
Conditioning
15 mins
50m Sprint/ walk back
Bear Crawl, length and back with block
Durability
Stretch with bands