Workouts
3x
10 Good Mornings
5 Prying GSQ
10 Frog Thrusters
100m Run
1-2-3-4-1-2-3-4 RDL
1-2-3-4-1-2-3-4 Split Squats, per leg
2-4-6-8-2-4-6-8 TTB or Ball pass V-Ups
20 mins AMRAP
100m run
30 sec rest
400m run
1 min rest
800m run
2 min rest
Stretching on wall + box breathing
3x
3/3 BU Press
5/5 Windmills
5/5 Bent Over Rows
10 Swings
1-2-3-4-1-2-3-4 Snatches, per arm
1-2-3-4-1-2-3-4 Single Military Press, per arm
1-2-3-4-1-2-3-4 Pull ups (add weight to amplify, or use bands or do negatives to modify)
Double KB Complex:
5x
5 swings
5 cleans
5 snatches
5 front squats
5 MP
Rest as needed between sets
Roll upper body with ball, stretch, and 5 mins of box breathing
Where: Octane Training
When: Sunday, March 10 at 3pm
Cost: Free for All-Access members, $8 for drop-ins
This Sunday at 3pm, essential oil educator Sherry Smith will be treating us to an Aroma Yoga® practice!
Be sure to bring a mat (we do have some available if you don’t have one) and water. If you have your own essential oils, feel free to bring some that you really love! Don’t worry, Sherry will provide the oils used in the class, but if you need particular support, the oils can be interchanged, and you are welcome to explore what your own body needs.
This is not your typical yoga, yet a process to release stress, and tension. All levels are welcome, beginners are encouraged.
Aroma Yoga® is a blend of conscious movement, breathing exercises, sound and meditations combined with therapeutic grade essential oils especially designed to help you to let go of what no longer serves you, so you can have more peace, inspriation and joy.
After participating in this Aroma Yoga® class you will feel more energized yet relaxed, uplifted and centered. Discover how quickly you can release pressure and strain and come to a more centered place within.
If you missed Monday or Tuesday, make up one of those workouts rather than doing today’s active recovery.
15 mins rolling
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 or run
B. 10 Pullovers
Roll and stretch as needed
3x
10/10 Bird Dogs
10 Good Mornings
20 Walking Lunges
1-2-3-4-1-2-3-4 SCDL
1-2-3-4-1-2-3-4 pistols, per leg (or step ups)
1-2-3-4-1-2-3-4 windshield wipers, per side (or floor wipers)
4x 20:10
DFSQ
Roll out lower body, stretch and alligator breathing
For 10 mins:
2x
1/1 TGU (start with naked, then move to light weight, then to bottoms up)
Bear Crawl length and back with yoga block
1-2-3-4-1-2-3-4 Double Push Press
1-2-3-4-1-2-3-4 Ring Push Ups
1-2-3-4-1-2-3-4 One Arm Ring Row, per side
10s- 20s- 30s- 45s Double Bottoms Up Carry
10 mins swing circuit:
5 light swings
5 medium swings
5 heavy swings
Roll out upper body with ball, stretch, and 5 mins of box breathing
This is an active recovery day, so you can also choose to makeup a workout you missed this week, or simply roll out and do some mobility work!
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
2x
400m Run
1 wall walk
50 singles
400m Run
10 Pushup to downdog
30 sec hollow hold
*This shouldn’t be done as an all out effort! Don’t worry about your time- focus instead on keeping your HR below the yellow zone.
Roll and stretch
5 mins rolling lower body
3x
10 Stick DL
10 OH squats (with PVC)
2/2 TGU
1-2-3-4-1-2-3-4 RDL
1-2-3-4-1-2-3-4 step ups
10s-20s-30s-10s-20s-30s two point plank (one arm, one leg)
Tabata (20:10 x 8)
KBS
3x
5/5 halos
5 pushup to downdog
10 ring rows
10 H2H swings
1-2-3-4-1-2-3-4 snatches per side
1-2-3-4-1-2-3-4 Double MP
1-2-3-4-1-2-3-4 chin negatives
15s-30s-45s-60s single arm overhead carry, per side
15min
50m sprint/walk back
Roll, stretch and breathe
Active recovery or makeup day! If you didn’t do the Simple & Sinister assessment on Friday, then do that today!
5 mins- roll quads
3x, length of the gym for each
SL march
Inv toe touch
lunge + hamstring stretch
inchworm (no pushup)
Repeat the circuit for 30 mins
400m run or row
1 min plank
1 min jumprope
1/1 arm bar
5/5 windmills
Do your best to stay in green!
Roll out where needed
Figure 4 and couch stretch on wall, 1 min each per side
5 mins box breathing
