Friday
Baseline
3x
SL march
Inv toe touch
high knees
butt kicks
100m run
Work Capacity
800m run
15 v-ups
60 sec plank
600m run
10 v-ups
60 sec plank
400m run
5 v-ups
60 sec plank
200m run
10 burpees
Durability
stretching on wall
Thursday
Baseline
3x
10/10 dead bug
5/5 halos
5/5 bent over rows
5/5 bottoms up press
Practice
3x
10 pullups
10/10 single arm MP
15 dips
bear crawl length + back w/ yoga block
Rest to dark gray
3x
30 sec hollow hold
30 sec wall sit
1 min farmer carry
Durability
roll and stretch
Wednesday
Baseline
3x
10 Walking lunges
20 mountain climbers
30 jumping jacks
100m run
Work Capacity
50 DU
20 TTB
5x 50m sprint/ walk back
40 DU
15 TTB
4x 50m sprint/ walk back
30 DU
10 TTB
3x 50m sprint/ walk back
Durability
Roll calves/ stretch
Tuesday
Baseline
3x
5/5 single leg DL
10 GSQ
5 Pushup to downdog
1/1 arm bar
Practice
4x
15 Pushups (modify or amplify as needed)
10 swings, heaviest
10/10 Step ups
20 swings, heavy
2/2 TGU
Tabata (20:10x 8)
Snatches, alternate sides each round
Durability
Roll and box breathing
A bit of pouring down rain never hurt anyone.
Monday
Baseline
PVC mobility
3x
10 ball thrusters
10 frog thrusters
10 matching hollow hold
100m run
Work Capacity
5x
2 wall walks
5 broad jumps
20 wall balls
400m run
Durability
Stretch with bands
Saturday
Baseline
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
Work capacity
2x
400m Run
20 pushups
30 DU
400m Run
20 wall balls
30 sec hollow hold
Durability
Roll and stretch
Friday
Baseline
30 sec each x 3
Wall sit
Shoulder taps
Ball slams
Mountain Climbers
Work Capacity
1 min each x 3
Rower
Situps
KB Swings
Walking lunges
Burpees
Jump rope
Rest 2 mins between rounds
Durability
Stretch and roll
Thursday
Baseline
3x
10 pullovers
5/5 BU press
5/5 windmills
10 good mornings
Practice
Single KB
5x per side
5 pushups- L hand on KB
5 cleans- L
5 thrusters- L
1 TGU from top- L
Repeat on right
50-40-30-20-10
Swings
Second plank
Rest as needed between sets!
Durability
Roll and stretch
Mark your calendar for Thursday, May 16 at 6:30pm! Octane bootcamper and musician, Natalie Johnson, is teaming up with us to bring you an amazing yoga experience!
This 75 minute Yin practice will bring you on a short trip through the chakras... and the whole thing will be set to live cello music! It’ll be a super chill yoga class and solo cello concert all in one. The ultimate in rejuvenation! 🧘🏼♀️ 🎶
Bring your mat and props if you have them, or just bring yourself if you don’t! No yoga experience is required.
This is a special event and the cost is $20 for both members and nonmembers. Register on ZenPlanner ASAP to reserve your spot!
Wednesday
Active recovery day! If you missed Monday’s assessment, make it up today (if the rain isn’t horrendous 😕). Of course, you can make up yesterday’s if you missed that one, or slow things down today and take advantage of some active recovery time!
Prep
15 mins rolling
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 or run
B. 10 Pullovers
Durability
Roll and stretch as needed
Tuesday
Baseline
3x
1/1 arm bar
10/10 bird dog
2/2 TGU
Practice
2x
15/15 bent over row
15 plank rolls
15/15 push press
15 V-ups
Minimal rest between exercises, rest 1-2 mins between sets. Remember that higher reps means lighter weight!
Single arm ladder
2x
1-2-3-4-5
Swing
Clean
Snatch
Squat
Repeat other side
Do 1 rep of each exercise on one side, then 2 reps of each, followed by 3 reps, etc. Continue until you finish the full ladder on one side. Then repeat the ladder on the other side.
Complete 2 rounds on each side. Rest as little as possible but as much as needed.
Durability
Roll and stretch