Workouts
3x
1/1 arm bar
5 good mornings
5/5 BU press
5x
5/5 Single Leg DL
2/2 TGU
Rest to blue
5x
5/5 clean + press
Bear crawl length and back with block
Rest to blue or longer
Tabata
One arm swings, alternating sides
Stretch on wall, alligator or box breathing
Here’s the current leaderboard (as of Sunday night) for the MyZone holiday challenge! If you plan to beat Amie, you’re going to have to start adding in some more running 🏃
PVC mobility
3x
10 seated rows with band
5 pushup to downdog
10 prisoner squats
1 min jumprope
4x
10 pullups
30 DU
20 pushups
30 DU
30 GSQ
30 DU
Rest to blue
4x
30 sec hollow hold
15 V-ups
10 burpees
Rest as little as possible
roll feet and calves, stretch
3x
lunges (length of gym)
bear crawl
10/10 monster walk
10 Bent over row (with bands)
Tabata
8 rounds of 20:10 per exercise. Rest 2 mins between each exercise.
Row
Flutter kicks
Pushups
Situps
Burpees
stretch and alligator breathing
Join us at 8:30am today for our only workout of the day!
3x
10/10 bird dog
10 walking lunges
5 pushups to down dog
30 singles
4x
10 pull-ups
12 Ring Dips
bear crawl length and back
400m run
Then,
50-40-30-20-10
DU or battling jumpropes
mountain climbers (reps are total number, not per leg)
100m run between each set
roll and stretch
Bootcamp class at SHS, 2013
Happy Thanksgiving to our Octane family! This year, we’re taking the day off from workouts so everyone can spend the entire day relaxing with family. But get back at it with us tomorrow for a workout at 8:30am!
In the spirit of Thanksgiving, I’m so grateful for the community we’ve built together. This month marks our sixth year together in our gym (not counting the 5 years together before opening our own space!) and our members and coaches have become extended family. My personal goal was to create a positive atmosphere where everyone would feel encouraged and as though they belonged. So thank you, members and coaches, for creating this place with me in our little town. It’s a really small space, but it takes up a lot of room in my heart! ❤️
-Shannon
3x
SL march
Inv toe touch
high knees
butt kicks
100m run
800m run
15 v-ups
30 sec wall sit
30 sec plank
600m run
10 v-ups
30 sec wall sit
30 sec plank
400m run
5 v-ups
30 sec wall sit
30 sec plank
200m run
10 burpees
stretching on wall
3x
5/5 halos
5 GSQ
5/5 pass thru lunges
5 pullovers
4x
1/2 TGU (supine to stand)
6 rack lunges
6 thrusters
1/2 TGU (standing to supine)
Repeat other side
Rest as needed
4x
8/8 bent over rows
8/8 step ups
25 KBS
Rest to blue
Accumulate 2 mins each:
Plank
Hollow hold
Roll and stretch
3x
10/10 bird dogs
5 inchworm with Pushup
10 ring rows
100m run
Partners, 25 min cutoff
A:
10-9-8-7-6-5-4-3-2-1
HSPU
Pull-up
Then,
10-9-8-7-6-5-4-3-2-1
Broad Jumps
Pushups
B: 400m run
Each person completes both ladders on their own. Partners swap every time “B” returns from the run. After running, pick up where you left off on the ladder. Once you finish the HSPU/ pull-up ladder, move to the broad jump/pushup ladder. Continue swapping until both partners have completed both of their ladders (or until reaching the 25 minute cutoff). If one partner finishes their ladders, he/she will get to rest while their partner runs, but will still have to complete his/her runs until both have finished.
Roll and stretch
Thanksgiving week schedule:
Mon-Wed= regular schedule, Thursday= closed, Friday= 8:30am only.
3x
5 Pushup to downdog
10 frog thrusters
10 monster walks
10 bent over rows with band
Then,
3 mins DU practice
Partners, for time
100 KB swings (high plank)
90 GSQ (rest)
80 DU (flutter kicks)
70 pushups (rest)
60 Sit-ups (wall sit)
50 walking lunges (rest)
40 pull-ups (hollow hold)
30 burpees (rest)
20 broad jumps (flutter kicks)
One partner works on reps while the “resting” partner does what’s in parenthesis. Swap as desired until reps are complete, then move to the next exercise.
After resting, both partners complete penalty burpees... round the time it took to complete the workout to the nearest minute. That’s the number of burpees both of you will do!
Roll and stretch
BASELINE
5 mins rolling/ mobility + thoracic-3
3x
Straight leg march
Inverted toe touch
walk on toes
walk on heels
30 singles
10 ball slams
WORK CAPACITY
EMOM x 12 mins
Even mins: 15 wall balls
Odd mins: 30 DU
Rest 1 min
EMOM x 12 mins
Even mins: 20 situps
Odd mins: 15 pushups
DURABILITY
Couch stretch, 1 min per side
Figure 4 stretch, 1 min per side
