Are you still getting in those 6 fruit and veggie servings from the Fuel Up challenge?! Daily Workout 20 thrusters 20 SDHP 20 Push Presses(10L/10R) 20 OH squats (10L/10R) 20 Goblet squats
Emom 4 burpees. 20min cap.
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Daily Workouts
We're starting to look official!! We have a logo on the wall AND running water! Woohoo!!! Daily Workout 5 rounds for time 10 broad jumps 10 dive bombers 20 Double Unders
Wednesday evening yoga classes start today!! Sonia will be leading these at 5:45pm every Wednesday in the training room. EVERYONE can benefit from these classes! Also, starting now, all Sterlington classes will be meeting inside the training room, with the exception of Monday 5am and 5:45pm, which will be at the high school. Monroe classes are still in their usual locations, but as always, all members are welcome to attend any class! We welcome your feedback, as we are trying to create a schedule that will suit you guys :)
Daily Workout 12 min amrap 50m and back 1 burpee 50m and back 2 burpees 50m and back 3 burpees...
Continue running 50m and back (touch the ground!) and add 1 burpee every round. Score = total burpees
We'll be placing another equipment order next week! If you want to order your own jump rope or a kettlebell (or anything else!), go to www.roguefitness.com to pick out what you want. Send a link to the product(s) to info@trainoctane.com and a description of the color/size, etc. Write a check out to Shannon for the price of your purchase and get it to your coach this week... We'll cover shipping :). Daily Workout For time 30 kbs 10 deck squats 20 kbs 20 deck squats 10 kbs 30 deck squats
*Modify deck squats to an equal number of sit ups and air squats, if needed.
Daily WorkoutFor time 30 HR push-ups 400m run 40 sit-ups 400m run 50 squats 400m run 60 DU (90 singles) 400m run
35 min cutoff
Happy Friday!!! It's been an awfully busy week (make that a busy month and a half) and it's really exciting to see the new training room start to come together. Aside from a few finishing touches, it's ready to go! If you haven't been out there yet, come to the Saturday workout tomorrow! Jessica will be coaching at 8:30am in the new Octane training room. The new training room schedule will begin the week of November 18. This place is all about YOU guys! We want to provide you with a fun, positive atmosphere where you will always feel welcome and will have the tools to get better every day. Everyone who walks through that door is part of the Octane family, whether you have been with us for years, or have never tried a class. You guys helped to create this place and we encourage you to come make it yours!
Daily Workout
For time: 21-15-9 KB thrusters Burpees
Daily Workout
Athletes form a circle, and each starts with an equal amount of cards. For 3 mins, athletes perform 1 burpee, then pass one card of their choice to the right. At the end of 3 minutes, the cards in front of each athlete are theirs. Rest 3 minutes, then go through the cards as quickly as possible, using the number on the card as the rep scheme (face cards =10, aces = 11) and the following exercises for each suit:
Hearts: Kb swings (wall balls if indoor) Diamonds: box jumps Clubs: hr push-ups Spades: SDHP
Our new schedule will begin Monday, November 18! Get excited!! :) Daily Workout Partner AMRAP 15 mins
A- 3 handstand push-ups (modify to pike) 6 snatches (3R/ 3L) 9 broad jumps
B- first 5 mins: wall sit Second 5 mins: plank hold Third 5 mins: jump rope (practice those double unders!)
* Keep track of total rounds completed (as a team) of circuit. Reps don't count if other partner isn't holding their wall sit or plank, or jump roping. Trade off as desired.
We had the following workout scheduled on Halloween, but had to change it because of rain! So we're going to try it again...
Daily Workout
4 rounds for time, 25 min cutoff 6 reps of KB complex 400m run ————- KB complex: TGU right, only to standing (don’t go back down) 1 thruster 1 pushup with right hand on KB 3 pass thru lunges (KB lands on left side) Clean and press left Lay back down *So the first part of the TGU is on the right side, but the second part is on the left side. For your next rep, you start on left and end on right.
Thank you SO much to all those who came to help us move this weekend! I feel so lucky to be part of such a great group of people who are always willing to donate their time and energy to help us get this going. You guys are the best!!
The gym is almost ready to go, but we are still waiting on the final inspection to happen. We are tentatively scheduled to begin holding classes there next week! We'll keep you posted. For this week, we will continue the class schedule as usual.
Daily Workout First Assessments! We will retest at the end of December
3 min walking lunges 2 min hand release pushups 1 min KB swings (American swings) 2 min butterfly sit ups 3 min double unders
Record total number of reps for each exercise.