Monday
Fighter Pull-up Progression
Tabata
Push-ups
Sit-ups
KBS
Run
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Louisiana
Friday
A1. Fighter Pullups
A2. 20sec Hollow Body
12 min AMRAP
1 Wall Walk +1*
6 Over the Box
30 DU
*Add 1 wall walk every round.
Over the box can be jumps or step overs.
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Modified
A1. Fighter Pullups
A2. 20sec Hollow Body
12 min AMRAP
20 Shoulder Taps
6 Over the Box
10 DU attempts + 60 Singles
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
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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