Wednesday
Partners, For Time
A- 400m Run
B- 100m Walking KBS
A- 100m Run
B- 100 Wall Balls
A+B= 60 Burpees
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Kettlebells
Monday
Fighter Pullup Prog.
1 min Jumprope practice
1 min rest
4 Rounds
In 90 sec
200 Run
Max HRPU
Rest 30 sec
In place of our regular Saturday class this week, we'll be having a group run at Lincoln Parish Park. We will be leaving from the gym at 8:30, so you can meet us there and follow us over, or meet at the park near the playground area. If you plan to go, be sure to respond on the Facebook event and/or sign in on the MindBody app, so we will know once we have everyone there and can hit the trail!
Friday
Fighter Pullup Progression
Roll out between sets
30:15x10
Wall Balls
Burpees
-Rest 5 min-
400m Run for Time
Accumulate 2 min hanging leg raise
Monday
Fighter Pull-up Progression
Tabata
Push-ups
Sit-ups
KBS
Run
Be sure to come to class on Saturday if you need to make up your first assessment!
Friday
EMOM x 7
7 Thrusters
1 Burpee + 1 each round
-Easy 400m jog-
EMOM x 7
12 KBS
50m Sprint
Monday
Fighter Pullup Progression
5/5 Weighted Step-ups
15 min AMRAP
15 HRPU
20 KBS
25 DU
*E3MOM, 10 Burpees
-------------------
Modified
Fighter Pullup Progression
5/5 Weighted Step-ups
15 min AMRAP
15 HRPU
20 KBS
75 Singles
*E3MOM, 5 Burpees
There are three full weeks left of the attendance challenge! You need to have a total of 36 classes for the months of July and August to make it. Remember, all Octane classes will count toward your total, but only one per day!
Monday
Fighter Pullup Prog.
Bear Crawl down & back (hips low)
Rest as needed
*EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Double KB Squats
-Then-
100 DU
------------
Modified
Fighter Pullup Prog.
Bear Crawl down & back (hips low)
Rest as needed
*EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Goblet Squats
-Then-
300 singles or 30 DU attempts + 120 singles
Friday
5 Rounds
Fighter Pullup Prog.
Pistols (same rep scheme, per leg, as pullups.)
For Time
3 Rounds
10 Double KB Thrusters
1 min ME DU
3 Rounds
30 Situps
20 HRPU
So sorry for the lapse in blog posts, guys! THANK YOU for all your patience and support while I've been away from the gym. The Octane crew really is like family to me and I am so grateful for all of you, including the awesome coaches we have jumped in to fill in for me, and for all the offers for rides to the gym while I'm unable to drive! The 5am crew even flew solo a few mornings while I was away. Thanks for holding the fort down... I'm eager to be back! I'm getting into the swing of things again this week and will be back on top of these workout posts again, I promise!
-Shannon
Wednesday
30sec each x 3
HRPU
Chin Hang
DU
Ball Slams
Rest
-In 3 min-
400m Run
30sec each x 3
HRPU
Chin Hang
DU
Ball Slams
Rest
------------
Modified
30sec each x3
HRPU
Ring Row
Jump Rope
Ball Slams
Rest
-In 3 min
400m Run (adjust as necessary to finish in under 3 min)
30sec each x 3
HRPU
Ring Row
Jump Rope
Ball Slams
Rest