Workouts
3x
5 Pullovers
3/3 Bottoms Up Press
3/3 Windmills
5 Good Mornings
3x
10 Sumo DL
10 Pull-ups
5/5 Step Ups
10/10 Bent Over Rows
Rest to blue
2x, 30:10
One arm swing- L
One arm swing- R
H2H swing
Clean- L
Clean-R
Snatch- L
Snatch- R
Push press- L
Push press- R
Reverse lunge- L
Reverse Lunge- R
Thruster- L
Thruster- R
Rest 3 mins
Roll, stretch, and box breathe
PVC mobility
2x
SL March
Inv toe touch
Walking lunges
Bear crawl
3x
10 plank shoulder taps
10 OH squats with PVC
20 jumping jacks
5x
10 TTB
3 Wall walks
10 Burpee over box*
*Get over the box any way you want! Jump up, then step down on the other side, or step up and over, whatever you choose!
Then, accumulate 2 mins of each:
hollow hold and plank
DURABILITY
Roll, then stretch on wall
3x
1/1 arm bar
5 KB pullovers
5 good mornings
3x
3 supine to seated
3 kneeling windmill
3 kneel to stand
1/2 TGU from top down
Repeat other side
5x
TGU, up only
At the top:
5-4-3-2-1
One Arm Swings
MP
Front Squat
TGU back down
Repeat other side
Then, 8x of 20s:10s
Swings
Roll, stretch and box breathing.
Our Myzone winner for our last challenge is… drumroll… Kelly Wade! Congratulations, Kelly! We’ll start taking orders this week for new Octane hoodies, and Kelly will get hers free :) Great job to everyone with their name on the board for earning those points!
We also have a new MyZone challenge starting today to get you through the holidays. To keep you moving, we’re going to see who can earn the most MEPs between now and December 29. The goal is to keep getting steady movement the whole time!
3x
10 shoulder taps
3 inchworm + pushup
10 wall facing squats
30 singles
3x
Bear crawl length of gym and back
10 Plank rolls with ball
20 ball slams
Rest to gray after all 3 sets
3x
100m farmer carry
10 V-ups
10 burpees
Rest to gray after all 3 sets
3x
30 sit-ups
30 DU
Rest to gray after all 3 sets
5x
50m sprint/ walk back
Roll and stretch
Makeup day! This is the day where you come make up the final assessment that you missed on Monday…. because basically 40 people missed it! 👀 You can also treat it as an open gym to come do anything you’d like 👊🏻
3x
10 Ball Thrusters
10 Ball Slams
20 Jumping Jacks
100m Run
2x
6 Tabata rounds of each (20s:10s), rest one minute between stations
Row
Flutter Kicks
DU
One Leg Wall Sit (alternate legs each round)
Single KB Thrusters (alternate arms each round)
Then,
800m easy run
Roll lower body and stretch
3x
1/1 Arm Bar
5 Prying GSQ
5/5 Bent Over Row
5/5 Pushpress
4x*
15 KBS
12 Snatches (6/6)
9 Tuck Ups in Rings
6 Dive Bombers (or modify to pushups)
1/1 TGU
Then, you go, I go
30-20-30-20 KBS
Stretching with bands
Roll lower body
3x
Bear crawl length and back
30 singles
20 shoulder taps
10 air squats
As fast as possible
50 DU
10 Burpees
40 Situps
10 Burpees
30 Walking Lunges
10 Burpees
20 Wall Balls
10 Burpees
30 Walking Lunges
10 Burpees
40 Situps
10 Burpees
50 DU
Roll and stretch
3x
1/1 Arm bar
5 pullovers
5 Prying GSQ
4x
10 ring dips
10 Bent over rows-L
10 reverse lunge (KB in rack)-L
1 TGU- L (start from top)
10 Bent over rows- R
10 revers lunge (KB in rack)- R
1 TGU- R (start from top)
Rest as needed at the end of each set.
4x
25 KBS
Rest 1 min
Roll and stretch
*No 5am class today due to the holiday! 8:30am and 4:15pm classes are still on the schedule*
Surprise! It’s assessment day! You’ve been at the program for 8 weeks, do its time to see how you’ve improved. The goal with this second assessment is to use the same weight for MP + GSQ, increase the number of pushups completed and decrease your run time. Previous scores are on the board! Be sure to write your new scores next to your old ones 👊🏻
PVC mobility
3x
5 pushup to down dog
5/5 BU press
5 prying GSQ
100m run
EMOM x 10 min
3/3 MP
15 GSQ (butt to ball!)
*Use same weight for both.
Rest 2 min
1 min ME HRPU
* Unless modifying on knees, keep knees OFF the floor. Pick your knees up before starting each pushup to prevent that weird snake move that isn’t actually a pushup.
Rest 2 min
800m run for time
~Record weight used for the MP/ GSQ, total reps of pushups, and time of run.
Roll and stretch
