Workouts
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monroe gym
Fighter Pullup Progression
Foam Rolling between sets
For Time
800m Run
80 DU
40 Situps
400m Run
40 DU
20 Situps
200m Run
20 DU
10 Situps
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Modified
Fighter Pullup Progression
Foam Rolling between sets
For Time
4 Rounds
200m Run
40 Singles
20 Situps or Crunches
Fighter Pullup Progression
100m jog between sets
5 RFT
10 HRPU
15 Wall Balls
20 DU
Then, 400m Run
(Run is included in time)
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Modified
Fighter Pullup Progression
100m jog between sets
3 RFT
10 HRPU
15 Wall Balls
60 Singles
Then, 400m Run
(Run is included in time)
Not only does today mark the beginning of 100 Days of Real Food, we also have a new assessment today! This time, we'll be giving out a different prize for the most improved (rather than a free month) to shake things up a bit. Give this your best effort... remember that the purpose of this is NOT to sandbag the first assessment so you can beat it by a mile on the final assessment and win the prize for most improved. That does you no good! Take advantage of these assessments as a way to truly challenge yourself and improve on where you are now. No matter where you are today, there's always room to get better! And YOUR best assessment is not dependent on anyone else's assessment, so don't compare yourself to everyone else. It isn't a race to beat the person next to you... it's a race to beat yourself!
Assessment
In 2 min
100m Sprint
ME Burpees
-Rest 1 min-
In 2 min
100m Sprint
ME Wall Balls (20/16#)
-Rest 5 min-
800m Run for time
Scoring= For every rep of burpees and wall balls, subtract 1 second from run time.
Beginning September 1, we will be offering new memberships to simplify our system. Keep in mind that if you are already on an autodrafting membership, nothing will change! Only those who are purchasing one month at a time will see changes. Here's the deal:
There will no longer be any commitment requirements for any of our memberships. The cost of the monthly membership will be $120 (a $10 savings off of the current single month of membership), and payments can be made via checking account or credit card. Attend an unlimited number of all classes offered at Octane. These will be auto-drafted every month on the same date as original purchase, but can be cancelled anytime. Just let us know at least 3 days before your next payment is due.
The 6 month commitment at $100/month will no longer be available! If you want to get in on this before it's gone, be sure to sign up by August 31. Once you fulfill your 6 month commitment, you can cancel or continue your membership indefinitely for $100.
The other option is a 10 class pack, which will still cost $130 and can be paid however you wish, since this is a one-time purchase.
Monthly memberships for yoga are $75, and will be auto-drafted each month. Attend an unlimited number of yoga and PiYo classes. Cancel anytime... just be sure to let us know at least 3 days before your next payment is due.
10 class packs for yoga are still available for $80. Drop-in classes are $8 and there will be one free yoga class per month on Sundays.
Monday
Fighter Pullup Progression
200m Run between rounds
*A- 10-9-8-7-6-5-4-3-2-1
Pushups
B- Plank Hold
A- 10-9-8-7-6-5-4-3-2-1
Goblet Squat
B- Goblet Squat Hold
1 min ME Butterfly sit-ups
-rest 1 min-
1 min ME Butterfly sit-ups
*Group A does 10 pushups while group B holds a plank, then they swap. Then A does 9 pushups, while B holds plank, etc. Squats follow same procedure.
Monday
We have a modification to the yoga schedule this week... Candy will be teaching the 9:30am classes on Monday, Wednesday and Friday, along with her usual Wednesday 6pm class. The Tuesday and Thursday 9:30am classes have been canceled, as well as the Wednesday 5pm PiYo class.
Fighter Pullup Progression
1-2 min rest between each set
Then, 20:10 x4 of each exercise x2 full circuits
Ring Mountain Climbers
GSQ
HRPU
Step-ups
