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12.29.2019

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Saturday

Baseline

3x, length of gym for each

SL march

Inverted toe touch

Inch worms

Lunges

High knees

Butt kicks

Then, 50 jumping jacks


Work Capacity

Partners
A-Flutter kicks

B-100 KB Swings


A- Wall sit

B- 100 Squats

A- Plank

B- 100 Dips

Together:

60 partner Burpees

A- Rest

B- 1600m (1 mile) run

One partner holds “A” while the other performs reps of “B”. Partners trade places as desired until the total number of prescribed reps have been completed. Then they move to the next set.

Durability

roll and stretch

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12.28.2018

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Friday

Baseline

Hip stretching (try supported bridge on the yoga blocks or rollers!)

 

3x

10 Ball slams

10 squats to ball

20 Mountain climbers

Work Capacity

20 min AMRAP

5 deck squats

10 TTB

20 wall balls

Rest to 75% between sets  

Then,

100 sit-ups

Durability

Roll and stretch

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The Kettlebell 42 Challenge Starts in January!

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Challenge brings change.

Join us at Octane for Kettlebell 42, kicking off on January 7.  This is an aggressive 6 week kettlebell transformation program designed to build strength, power and athleticism. Of course, burning fat and leaning out is a nice side effect, too!

This program utilizes kettlebells as a foundation, but also includes body weight training and other functional fitness tools we have in the gym.  You’ll progress quickly through three 2 week long blocks.  Commit to the program, show up consistently, and you’ll be amazed at what you can accomplish in only 42 days.

Of course, any effective training program requires solid nutrition, too!  So every week, there will be a nutrition goal to work on at home, too. Each goal will build on the last, so by the end of the 6 weeks, you’ll be over your sugar cravings and will be eating to fire up your metabolism.

Having a team to support you is key to sticking with any new program and that’s what we’re here for!  We’ll tell you exactly what to do inside the gym, help you modify exercises as needed, and ensure you’re doing everything properly to prevent injury.  We’ll give you nutrition guidelines to follow at home, and you’ll have the support of the entire Octane crew, who will be doing all of it alongside you and helping you stay on track.

Commit to the challenge with us for 42 days and stay motivated by the changes you see and feel!

 


FAQs

 Will there be an added cost for participating in the challenge?

Kettlebell 42 will be integrated into the class programming at Octane for all members.  There won’t be any extra fees for participation.

 

Will we be doing Kettlebell workouts every day? 

Kettlebell work will be included (along with bodyweight training and the use of other functional training tools) on Monday, Tuesday, Thursday and Friday workouts.   Wednesday and Saturday classes will be active recovery days, which means you’ll be laying off the strength work and focusing on cardio and mobility.  These days may also be used to make up the workout from another day you may have missed earlier in the week.

 

Will we still be doing a MyZone challenge during this time? 

Yep!  There will still be weekly MEPs goals for you to meet, and as long as you show up to class consistently wearing your heart rate monitor, you will meet those goals!  As always, every time you meet the goal, you’ll be entered into a drawing to win a prize at the end of the challenge. 

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12.27.2018

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Thursday

Baseline

PVC shoulder mobility

3x
1/1 arm bar
3 prying GSQ
5 KB pullovers
20 shoulder taps

 

Practice

#Single Bell Burner

Up to 5x in 30 minutes
1 TGU- R
10 1-arm KBS- R
1 TGU- L
10 1-arm KBS- L
5 GSQ
10 Pushups
20 KBS

Use a single kettlebell, as heavy as possible, for the entire circuit.  Rest as needed to maintain good form.  If you are able to complete 5 rounds in the 30 minute time limit, go heavier next time! 

 

Durability

Stretch + alligator breathing

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12.26.2018

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No 5am class today!  Join us at the gym at 8:30am or 4:15pm. We’ll be back on our regular schedule again starting Thursday.  

We’ll finish out the year with more of our regular programming, but on Jan 2, we’ll kick things up with 6 weeks of an intense kettlebell program!  Stay tuned...

Wednesday

Baseline

3x
Bear Crawl
10 wall facing squats
20 jumping jacks
20 sec plank

Work Capacity

2x
2 min per station, 30 sec transition
Rower
Burpees
Jump Rope
Situps
Air Squats

Rest 2 min between sets

Durability

stretching on wall

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12.24.2018

Merry Christmas, friends!  Octane will be closed on Monday and Tuesday, Christmas Eve and Christmas Day.

Have a wonderful holiday, and we’ll see you back in the gym on Wednesday at 8:30am or 4:15pm!

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12.21.2018

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Friday

Baseline

30 sec each x 3

Wall sit

Shoulder taps

Ball slams

Then,

400m run

Work Capacity

1 min each x 3

Wall balls

Situps

KB Swings

Rest

Walking lunges

Burpees

Jump rope

Rest

Durability

Stretch and roll

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12.20.2018

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Thursday

Baseline

Roll T-spine

Thoracic-3

PVC shoulder mobility

3x

Bear Crawl

OH Wall facing squat

5/5 Bottoms up press

5 push-up to downdog 

Practice

45 sec: 15 sec transition 

Knee to stand- left

Knee to stand- right

KBS

Kneeling windmill- left

Kneeling windmill- right

KBS

Supine to seated- left

Supine to seared- right

KBS

Full Getup left

Full Getup right

KBS

 

EMOM x 5

7/7 snatches

Durability

Roll, stretch and box breathing

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12.19.2018

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Wednesday

Baseline

2x

30 Jumping Jacks
200m Run
30 Singles
200m Run
15 DU

Work Capacity

30 Min AMRAP
800m Run/ 400m Run (alternate distances every round)
50 DU (if modifying, everyone should attempt at least 10 DU before switching to singles or battling rope)
25 Situps

Durability

Sretching on Wall

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