Workouts
Jake was the ONLY one to show up at 5am the day after Christmas. He’s determined to get his 25 classes for the sweat bet! And Shannon showed up in her slippers and pajamas with no shame.
3x
Bear Crawl
10 wall facing overhead squats
20 jumping jacks
20 sec plank
2x
2 min per station, 30 sec transition
Rower
Burpees
Jump Rope
Situps
Air Squats
Rest 2 min between sets
stretching on wall
PVC shoulder mobility
3x
1/1 arm bar
3 prying GSQ
5 KB pullovers
20 shoulder taps
#Single Bell Burner
Up to 5x in 30 minutes
1 TGU- R
10 1-arm KBS- R
1 TGU- L
10 1-arm KBS- L
5 GSQ
10 Pushups
20 KBS
Use a single kettlebell, as heavy as possible, for the entire circuit. Rest as needed to maintain good form. If you are able to complete 5 rounds in the 30 minute time limit, go heavier next time!
Stretch + alligator breathing
We will have two workouts today: 5am and 8:30am. Closed tomorrow for Christmas!
3x
1/1 TGU
5 pushup to downdog
Lunges (length of gym)
Bear crawl (length of gym)
100m run
”The Grinch!”
2x, 30 min cutoff
800m run
12 snatches (6/6)
24 killers
12 HSPU
24 wall balls
12 DFSQ
24 pushups
12 pull-ups
24 DU
Roll and stretch and have a Merry Christmas!
This week’s schedule:
Mon: regular schedule
Tues (Christmas Eve!): 5am, 8:30am
Wed (Christmas Day): closed
Thurs: back to regular schedule
PVC mobility
3x
10 Air Squats
20 sec Plank
10 Ball Slams
20 sec Hollow Hold
4x
10/10 Bent Over Rows
10 GSQ (butt to ball!)
10 Suitcase Deadlifts
2 mins Mobility
Then,
Burpees
TTB
roll and stretch
Come workout, eat and help us celebrate a member of our Octane family! If you’d like to offer a gift for Amanda, we’re accepting cash donations for her and Joey ❤️
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
In 7 mins
800m run
ME situps
Rest 3 mins
In 6 mins
600m run
ME wall balls
Rest 3 mins
In 5 mins
400m run
ME ball slams
Accumulate 2 mins plank
Accumulate 2 min hollow hold
2x
1/1 Arm Bars
5/5 Halos
10 GSQ
10 Good Mornings
5/5 OH Walking Lunges
1/1 TGU
5x
5 Pullups
Rest 2 mins between sets (do some mobility work!)
Then 5-4-3-2-1
Double KB complex:
Suitcase Deadlift
Batwing
Clean
Front Squat
Push Press
Lunge/ Lunge
Perform the complex without setting the kettlebells down. After the lunges, rest as long as needed, then perform the next set.
Then, with single KB:
5-10-15-10-5
KBS
GSQ
Pushups
Stretching/ Rolling and alligator breathing
It looks like Scotty has been putting in some extra time and has pulled into the lead! This is going to be a tight competition….
3x
10 Tricep Towers
20 sec Hollow Hold
10 Prisoner Squats
20 sec Plank Hold
10 Deck Squats (or 10 air squats + 10 sit-ups)
20 Box Dips
30 Air Squats
40 DU
50 Walking Lunges
60 Situps
50 Walking Lunges
40 DU
30 Air Squats
20 Box Dips
10 Deck Squats
Then
250m row x 2
*Do some rolling/ mobility work while you wait for your turn on a rower!
Rolling
Couch Stretch
Figure 4 Stretch
3x
1/1 Arm Bar
5 Prying GSQ
5/5 Bent Over Row
5/5 Pushpress
4x*
15 KBS
12 Pistols (6/6)
9 TTB
6 HSPU
1/1 TGU
*Not timed! Rest and modify as needed to maintain form. Approach each exercise as if you're practicing it, trying to master the technique, rather than trying to get through it quickly as possible, or settling for ugly reps in order to throw a heavier weight or greater progression than you can manage.
Then, you go, I go
30-20-30-20 KBS
Stretching with bands
Kettlebells, jingle bells, and wedding bells is coming up this Saturday! We’ll have our Christmas themed workout at 8:30am, followed by breakfast and drinks to celebrate Amanda Hogan’s upcoming wedding! Help us wish her well, and if you’d like to contribute to a monetary gift for her and Joey, there’s an envelope at the gym where you can leave your donation. Feel free to bring a snack or drink to share!
3x
5 Pushup to downdog
10 prisoner squats
Bear crawl, length of gym
Lunges, length of gym
100m run
5x, 30 min cutoff
400m run
20 GSQ
20 Pushups
Roll and stretch
