Saturday
Time for a track workout! Sterlington gym crew will meet at SHS. Monroe bootcamp will meet at Neville High School, as usual.
Friday
Baseline
400m run
3x
10 Seated row with band
10/10 monster walks
10/10 bird dogs
20 mountain climbers
Work Capacity
4x for time
400m run
20 frog thrusters
20 situps
20 squat jumps
Durability
roll and stretch
Thursday
Baseline
PVC mobility
3x
5/5 halos
5/5 bottoms up press
5 GSQ
Then,
3x
1/1 TGU
Practice
4x
10 Bent over row- L
6 Military Press- L
6 Overhead lunge- L
Repeat R
50m one arm farmer carry- L
50m one arm farmer carry- R
Then,
3x
10/10 snatches
rest 30-90 between sets, or until HR hits blue
Durability
roll and stretch
Wednesday
Baseline
Roll calves
3x
10 prisoner squat
bear crawl
10 shoulder taps
100m run
Work Capacity
3x
30:20
DU
Mountain Climbers
Ball Slams
Hollow Hold
Squat Jumps
400m run between each round
Durability
stretch, box breathing
Tuesday
Baseline
3x
8 KB pullovers
1/1 arm bar
10 good mornings
3 prying GSQ
Practice
3x
8/8 step ups
8 pushups (amplify in rings, elevate feet, etc)
20 KB Swings
Rest 30-90 sec (HR in blue)
3x
8 ring dips
8 Romanian deadlifts
8 TTB
Rest 30-90 sec (HR in blue)
You go, I go
30-20-30-20
KB Swings
Durability
Stretching on wall, alligator breathing
Monday
Baseline
5 min rolling
3x
10 GSQ
5 push-up to downdog
10/ 10 monster walk
10 Bent over rows with band
Work Capacity
20 min AMRAP
10 DFSQ
10 burpees
10 pullups
Rest 2 min
Then,
400m run
Durability
Roll quads and stretch
Saturday
Time for an open gym day, folks! Come play! Make up a workout you missed, or make up your own. No rules here... just come hang out with your Octane pals and have some fun!
Friday
Baseline
2x
10 frog thrusters
10 lunges
10 ball slams
—
200m run
—
2x
10 push-ups
10 ball thrusters
10 v-ups
—
200m run
Work Capacity
5x
25 wall balls
25 sit-ups
Every 5 mins, run 400m
25 min cutoff
Durability
Roll and stretch
Thursday
Baseline
Mobility drills
3x
5 Good morning stretch
5 Reverse crunch
5/5 bottoms up press
5/5 windmill
Practice
You go, I go
Double kettlebells
1-1-1 Clean
2-3-5 Seesaw press
1-1-1 Reverse lunge
2-3-5 clean
1-1-1 seesaw press
1-1-1 reverse lunge
1-1-1 clean
1-1-1 seesaw press
2-3-5 reverse lunge
Then,
2x, 30:30
Uppercut
KB wall ball
One hand swing- L
One hand swing- r
Durability
Roll, box breathing
Wednesday
Baseline
Roll feet, calves, quads and hamstrings
Ankle mobility
3x
SL march
Inverted toe touch
Lunges
Bear crawl
3
100m run
20 shoulder taps
Work Capacity
For 25 minutes
400m run
60 second plank
400m run
60 seconds hollow hold
Durability
5 mins Box breathing with legs up the wall