Friday
Baseline
3x
Bear crawl length and back with block
10 squats
20 mountain climbers
50m run
50m backpedal
Work Capacity
20 min AMRAP
400m Run
15 ball slams
10 burpees over ball
Durability
Stretch with bands
Thursday
Baseline
Thoracic-3
3x
10 good mornings
5 prying GSQ
5/5 MP + windmill
10 H2H swings
Practice
10-8-6-4-2
KB wall balls
Pushups
V-ups
10/10- 8/8- 6/6- 4/4- 2/2
Single arm thrusters
Snatches
Durability
Roll + stretch
Wednesday
Baseline
3x
Sl march
Inv toe touch
Lunge + ham stretch
Toe grab
High knees
Butt kicks
100m run
Work Capacity
100m run / 100m walk
200m run/ 200m walk
300m run/ 300m walk
400m run/ 400m walk
6x
50m sprint/ walk back
Each run should be a hard effort!
Durability
1 min per side of each
Figure 4 stretch on wall
Couch stretch
Tuesday
Because our Octane crew are all early birds, we’re removing the 5:15pm class from the schedule. Please note there will not be a 5:15pm class on Tuesdays and Thursdays anymore!
Baseline
3x
5 pullovers
1/1 arm bar
5/5 kneeling windmills
5/5 BU press
Practice
3/3- 2/2- 1/1
TGU
Increase weight as reps decrease
3x
12/12 Single leg DL
12 Pull-ups
60 sec Plank
3x
12/12 Step ups
12/12 Bent over rows
20 Marching hollow (10/10)
Durability
Roll and stretch
Monday
Baseline
PVC mobility
3x
10 OH squats
10 Stick DL
5 Pushup to Downdog
Work Capacity
5x
1 min each
Squats to ball
Swings
DU (no battling ropes)
Pushups
Situps
Rest
ME reps for every round. Post the number of reps you completed in your lowest scoring round.
Durability
Stretch and box breathing
Saturday
baseline
PVC mobility
3x
10 OH squats
10 Stick DL drill
5 Pushup to downdog
100m run
Work Capacity
Partners
2x each
A: plank
B: 20 swings
2x each
A: wall sit
B: 20 Wall balls
2x each
A: hang from bar
B: 20 TTB
1 mile run, split runs as desired. One rests while the other runs.
Durability
Roll and stretch with bands
Friday
Baseline
3x
10 Shoulder taps
10 frog thrusters
30 singles
100m run
WOrk Capacity
3x
800m run
30 walking lunges (no weight)
20 situps
20 DU (no battling ropes!)
Durability
Roll and stretch
Thursday
Baseline
3x
1/1 TGU
5/5 single leg DL
5/5 windmills
Practice
4x
5 SCDL
10/10 Bent over row
15 Dips
20 swings
Rest to blue between sets.
3x
100m farmer carry
10 plank rolls
10 floor wipers
Durability
Stretching on wall
Wednesday
Baseline
5 mins rolling lower body
4x
10 prisoner squats
5 pushup to down dog
Lunge hamstring stretch
Toe grabs
100m run
Work capacity
3x for time
400m run
10 burpees
Rest 1/2 the length of time it took to complete your set.
Your goal is to meet or beat your time every round… without sandbagging at the start!
Durability
Stretch!
Tuesday
Baseline
3x
1/1 arm bar
5/5 halos
5 prying GSQ
10 good mornings
Practice
3x
15 Rev Lunges + 5 MP every 5 steps- R
15 Rev lunges + 5 MP every 5 steps- L
25 swings
30s hollow hold
Rest to gray
3x
30 sec each: 15 sec transition
Single arm swing- L
Single arm swing- R
Upper cut
GSQ
Rest 1 min between each set
Durability
Roll lower body and stretch