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2.2.2019

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Day 26- Saturday

Active recovery day or makeup day.

Baseline

Roll glutes and hamstrings with ball (sitting on box)
Release hip flexors (lay face down on ball, with ball 1” to the side of your belly button)
Then roll quads with roller. 

3x
10/10 bird dogs
10 Supermans
1/1 arm bar 
10 good mornings

Active Recovery

For 30 mins
400m easy run/ row
bear crawl length of gym
1 min jump rope
30 sec total one arm, one leg plank
Rest to dark gray

Do your best to stay in green during the runs/ rows.

Durability

1 min per side of each

Figure 4 stretch on wall
Couch Stretch 
Brettzel

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2.1.2019

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Day 25- Friday

Baseline

5 min Roll lower body

2x
SL March
Inv Toe Touch
Lunge + Hamstring Stretch
Walking Toe Grabs
Walking Knee Grabs
High Knees
100m/ 800m Run
Run 100m on the first set, and 800m on the second.

Work Capacity

4x
200m sprint
Do this as a shuttle run- sprint to the 50 and back twice.  Rest as needed to maintain maximum intensity on every set.

3x
50m KB OH Carry- L
50m KB Rack Carry- L
50m KB Farmer Walk- L
Repeat on the right side, for a total of 3 rounds per side.

Durability

Roll, then stretch on wall.

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1.31.2019

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Day 24- Thursday

Keto 101 workshop this evening!  Join me at For His Temple at 6:30pm in West Monroe.  Bring a pen, because you’ll want to take notes!  Check out all the details here:  http://www.shannondahlum.com/events/

Baseline

PVC mobility
3x
10 Stick DL
10 OHSQ
2/2 TGU

Work Capacity

Every 2 min x 12 mins
10-10-8-8-6-6 SCDL 
3 Broad Jump
Alternate between the two exercises every 2 mins.  At :00, do 10 SCDL, and at 2:00 do 3 broad jumps, etc.

4x
10/10 Dead Snatches
ME HSPU
Rest 60-90 sec

3x
8 Double KB RDL
30 Russian twists (15 per side)
Rest 60-90 sec

3x
1-2-3-4-5-4-3-2-1
Double KB Thruster
Double KB Swing
Do 1 of each, then 2, then 3, etc to 5 then back down = 1 Round

Don’t go too heavy here!  The goal is to go light enough so that you can get through the whole ladder with minimal to no rest.

Durability

Roll, stretch and box breathing

 

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1.30.2019

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Day 23- Wednesday

This is an active recovery day, or it can be used to make up a workout you missed on Monday or Tuesday.

Baseline

15 mins of mobility:
Roll T-spine with peanut
Roll pecs with ball

3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run

Active Recovery

Continue moving for 30 mins, doing a variety of the following:
A:
Run 400
Run 800
Row 400
Row 800
Jumprope (until you hit yellow)
B:
60 sec plank
30 sec flutter kicks
30 sec/ 30 sec side plank
30 situps
walk (until you hit dark gray)

Alternate between an exercise from section A and an exercise from section B, in any order.  Do your best to stay in green or below, and try to hit every exercise at least once.


Durability

More mobility of your choice + stretching and box breathing.

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1.29.2019

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Day 22 - Tuesday

Baseline

3x
5 Pushup to Downdog
5/5 Single Leg DL
5/5 BU press

 

Work Capacity

Every 45 sec x 12 
5 swing Clean + Push Press
Alternate Arms each round for a total of 6 rounds per side.

4x
5/5-5/5-3/3-3/3 MP
ME Strict Pull Ups
Rest 60-90 secs

3x
16 Double KB Front Rack Walking Lunge
15/15 Single arm KBS
15 KB pullovers
Rest 60-90 secs

4x
10/10 renegade rows
12 Burpee Broad Jumps (Jump and Turn)
Rest as little as possible

Durability

Roll and stretch

 

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1.28.2019

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Week 4 

Nutrition goal

Include at least two different veggies and/or fruits at each meal. Try to get in a wide variety of colors! Keep in mind that corn is a grain, not a vegetable. You’re welcome to eat corn, but you’ll still need two other veggies and/or fruits in addition to it. Starchy veggies are fine to include, too, like potatoes and sweet potatoes.

Day 21- Monday

Baseline

3x
1/1 Arm Bar
5 Pullovers
5/5 MP
10 Good Mornings

Work Capacity

5x Double KB Complex
3 Dead Cleans
3 Swing Cleans
3 Swing Squat Cleans
Rest 60-90 secs

5x
ME KB or Ring Pushups
10/10 Single Arm Bent KB Row
Rest 60-90 secs

4x
6 DFSQ with 2 sec pause at bottom
10-15 TTB or Hanging Leg Raise
Rest 60-90 secs

3x 30:15
30 sec SDLHP
15 sec rest
30 sec Frog thrusters
15 sec rest

Durability

Roll and stretch. Get in some box breathing!

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1.26.2019

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Day 19- Saturday

Active recovery day or makeup day.

Baseline

Roll glutes and hamstrings with ball (sitting on box)

Release hip flexors (lay face down on ball, with ball 1” to the side of your belly button)

Then roll quads with roller. 

3x

10/10 bird dogs

10 Supermans

1/1 arm bar 

10 good mornings

Active Recovery

For 30 mins

400m easy run/ row

bear crawl length of gym

1 min jump rope

30 sec total one arm, one leg plank

Rest to dark gray

Do your best to stay in green during the runs/ rows.

Durability

1 min per side of each

Figure 4 stretch on wall

Couch Stretch 

Brettzel

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Update on afternoon class schedule!

Hey guys! I just want to ensure all of those in the afternoon class that we are working behind the scenes to add a new 5:15pm class to the schedule ASAP.  I know the 4:15 class has been crowded, and we appreciate your patience and flexibility in helping us make this work while we get another class option ready for you!

Some questions have been asked about the possibility of adding a 3:00 class to the schedule, but unfortunately, we aren’t able to do that at this time.  Due to schedule and family conflicts among our coaches, we aren’t able to make this a reliable option.  So, our next best option is to add a later class back onto the schedule, which will better accommodate those with later work days.

Until the 5:15 class officially lands on the schedule, our coaches ask that you please help us maintain order in this big old class by respecting the current start times.  In order to effectively coach such a large group, it’s important that everyone starts together.  Of course, with such a large class, it makes sense to start at different times so everyone can spread out, but please leave it up to your coach to reorganize the class as needed.  This enables us to instruct everyone more effectively as a group and maintain a smoothly running class.  It also gives the coaches the ability to be watchful and attentive to every member, which makes it a better (and safer!) experience for you.

Having such a large group is a wonderful “problem” to have!  Our mission with launching our own workout space at Octane years ago was to provide a positive, encouraging atmosphere to everyone.  Our members are what make it such a friendly place and our high attendance numbers are just a testament to our wonderful community!  Thank you for helping us create such a great space for everyone, and for continuing to help us provide a quality workout and supportive wellness community to so many people.

Of course, we welcome your comments and suggestions!  If you have any ideas that could help us provide an even better experience for you, or concerns about anything at all, please bring them to your coach either before or after class, or shoot us a message anytime.

Thank you for your patience with us as we grow!

You will be hearing soon about the start date for the new 5:15 class, so stay tuned, friends! 

 

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1.25.2019

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Day 18- Friday

Baseline

5 min Roll lower body

2x
SL March
Inv Toe Touch
Lunge + Hamstring Stretch
Walking Toe Grabs
Walking Knee Grabs
High Knees
100m/ 800m Run
Run 100m on the first set, and 800m on the second.

Work Capacity

4x
200m sprint
Sprint to the 50 and back twice.  Rest as needed to maintain maximum intensity on every set.

3x
50m KB OH Carry- L
50m KB Rack Carry- L
50m KB Farmer Walk- L
Repeat on the right side, for a total of 3 rounds per side.

Durability

Roll, then stretch on wall.

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1.24.2019

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Day 17- Thursday

Baseline

PVC mobility
3x
10 Stick DL
10 OHSQ
2/2 TGU

Work Capacity

Every 2 min x 12 mins
10-10-8-8-6-6 SCDL 
3 Broad Jump
Alternate between the two exercises every 2 mins. At :00, do 10 SCDL, and at 2:00 do 3 broad jumps, etc.

4x
10/10 Dead Snatches
ME HSPU
Rest 60-90 sec

3x
8 Double KB RDL
30 Russian twists (15 per side)
Rest 60-90 sec

3x
1-2-3-4-5-4-3-2-1
Double KB Thruster
Double KB Swing
Do 1 of each, then 2, then 3, etc to 5 then back down = 1 Round

Durability

Roll, stretch and box breathing


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