12.7.2015

This is week 2 of the December attendance challenge!  Between the workout classes, yoga, PiYo and cycling, there is an opportunity to get 10 points per week.  No excuses!  You only need a total of 18 for the month.  This is a great time to mix things up and try out something different if you haven't been to any class other than the workouts before!  Speaking of... cycling starts at 7pm tonight!  Be sure to sign up to reserve your trainer.  Head to the schedule page or use your Mindbody Connect app to sign up!

Monday

Tabata, alternating
Hollow Body Hold
Superman

Then, 12 min AMRAP
5 Pullups
10 Pushups
15 Air Squats

11.9.2015

Monday

Indoor cycle class meets again tonight at 7pm!  Woohoooo!!!

5 RFT
400m Run
30 DU
Pullups (use FPP)

30 min Cutoff

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Modified

5 RFT
200m Run
90 Singles
Ring Rows (use FPP)

30 min Cutoff

11.4.2015

Wednesday

FPP
*2 mile run
30 min cutoff

*You can split this workout up any way you want!  You must complete your 5 sets of pull-ups for the FPP and a total of 2 miles, in any order or number of intervals.  For example, you can do 4 sets of 800m runs with pull-ups between each set.  You can do a 1 mile run twice, with a longer rest in between, in which you get in a few sets of pullups and some rolling.  You can start with a 1 mile run, then do an 800 followed by 2 400s, or you can finish your 5 sets of pullups and then go for the 2 miles all at once.  You get the idea!  Keep in mind that the cutoff is 30 mins, so you can’t rest too long between your intervals!  All 5 sets of FPP don’t have to be done during the 30 min cutoff… in fact, I'd strongly encourage you to get in a few sets during the warmup before the clock even starts.

10.7.2015

Wednesday

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

10.5.2015

Monday

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)

8.26.2015

Wednesday

Fighter Pullup Progression
Jumprope practice between rounds

16min AMRAP
400m Run
3 Wall Walks
6/6 Pistols

8.14.2014

Friday

Fighter Pullup Prog.
Pistols (same rep scheme as pull-ups)
Rest as needed

5 RFT
2 Wall Walks
6 Burpee Broad Jumps
12 Pushups
16 Killers (total)

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Modified

Fighter Pullup Prog.
Pistols progression (same rep scheme as pull-ups)
Rest as needed

4 RFT
2 Wall Walks
6 Burpees
12 Pushups
16 Lunges (total)

8.10.2015

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

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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

8.7.2015

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

8.3.2015

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