Workouts
Open gym! Come make up a workout you’ve missed this past week, or do your own workout or mobility session. But don’t over do it! Final assessments are coming up on Monday :)
Also, there will not be a yoga class on Sunday this week! From now until January, yoga classes will be held twice per month- on the first and third Sunday of the month.
5 mins of rolling
3x
10 Dead Bug
10/10 Monster Walk
10 Bent Over Rows with Band
30 singles
3x
1 min each/ 20 sec transition
Row
Jump rope
Situps
Plank
Walking Lunges
Uppercut
1 min per side of each
couch stretch on wall
figure 4 stretch on wall
hamstring stretch with bands
PVC Mobility
3x
3/3 BU Press
10/10 Bird Dogs
1/1 TGU
3x
12 Ring Pushups
12/12 Bent Over Rows
12/12 MP
30 sec Hollow Hold
3x
12/12 Leaning Laterals
12 Kettlebell or Ring Flys
12 Plank Rolls
Roll and Stretch
***5am class will meet at SHS track today!!!
Wednesday
3x
Bear crawl length of gym
Lunge length of gym
10 ball thrusters
100m run
20 min AMRAP
*Every 5 mins, 400m run (start with the run)
5 burpees
15 ball slams
30 DU
30 sec plank
Then,
50 sit-ups
Roll quads, stretch.
This is our final week of this program! Hang in there… yes, you CAN handle sets of 12 for one more week!
3 mins box breathing
3x
5 Pullovers
5/5 Halos
10 Good Mornings
5/5 Lunge + Press
3x
12/12 Single Leg DL
12 Pull-ups
12/12 Step Ups
6/6 Diagonal V-Ups
Rest to gray
3x
12 Shoulder Tap Pushups
12 Tuck Ups in Rings
12/12 Russian Twist Throws
12 Wall Ball Situps
Rest to gray
Roll and Stretch
Time to place your sweat bets, folks! Bet $25 that you’ll attend 25 Octane classes between Nov 4- Dec 29. Miss the goal and lose your wager... hit the goal and split the pot! Stay fit during the holidays AND win some cash!💰 Place your bets in class this week. Cash or check only please!
3x
5 Inchworm + push-up
10 prisoner squats
Bear crawl, length of gym
Lunges, length of gym
100m run
5x
400m run
20 Squat Jumps
20 Pushups
Roll and stretch
3x
1/1 Arm Bar
5/5 Windmills
10 GSQ
3x
12 DFSQ
12/12 Pistols
12/12 Bent Over Rows
60 sec Plank
3x
12/12 Floor press
12 Kettlebell Flys
12 Ring Pushups
12 V-UPS
Roll pecs and shoulders
Stretch
The 5am class today will meet at the gym… NOT the track!
3x
30 singles
10 Good Mornings
Lunges (length of gym)
Inverted toe touch (length of gym)
100m run
EMOM x 7
3 Burpees
20 DU
EMOM x 7
10 Frog Thrusters
20 Swings
7x
50m Sprint/ Walk Back
Roll lower body
Stretch on wall
Happy Halloween!! 🎃
Roll and glutes and hamstrings
3x
100m run
Bear crawl
SL March
10 Squats
Partners! Zombies vs humans! Warning: this is not our standard Thursday strength day! Because it’s Halloween, we’re going to be festive and do a Halloween inspired workout.
Everyone will partner up and decide which partner is the zombie and which is the human. The human will start the workout below, and the zombie will start 1 minute later, with the goal of catching their human. If you’re a human who gets caught, you will owe a 25 burpee penalty after finishing the workout. If you’re a zombie who doesn’t catch your human, you will owe the burpee penalty!
Run 800 meters
20 double unders
40 wall balls
60 sit ups
40 push ups
20 pull ups
Run 400 meters
roll, stretching on wall
Thoracic-3
3x
10/10 Dead Bug
5 Pushups to Downdog
5/5 Halos
4x
2/2 TGU
Bear crawl length and back with block
10 Good Mornings
4x
30 Mountain Climbers
20 Air Squats
10 Ball Slams
Then,
10-9-8-7-6-5-4-3-2-1 swings
1-2-3-4-5-6-7-8-9-10 burpees
Lots of rolling!
