Tuesday 3 Rounds 25 KB Swings 10 Ring Pushups
Rest 2 mins
3 Rounds 15 Wall Balls Run 400m
Rest 2 mins
75 Situps
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Wednesday
For time
800m run -then, complete in any order: 100 Box Step Ups (50R/ 50L) 100 HRPU 200 DU
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Daily Workouts
Final assessments! Compare with results from 3/10. All Sterlington classes will meet in the gym, since that's where we did first assessments. Get ready to bring it! As always, the most improved member wins a free month of membership! Bootcamp Workout
Warmup: 10 mins shoulder mobility
-400m run- 3 rounds of 20 air squats 20 good mornings 20 mountain climbers -400m run-
Assessment, for time 21-15-9 Thrusters Burpees
Join health and wellness coach Ashley White in the training room this Saturday! She will be leading a seminar on the 10 keys to health and wellness. You will learn all the basics to help you navigate the road to the healthiest "you". This seminar is open to anyone! Cost is $10 per person, cash or check (made out to Ashley White) only, please. It will start at 9:30am, immediately following our 8:30am workout. Training Room Workout Thursday
For time 800m Run (400m) 60 DU (180 singles) 50 Wall Balls (25 Wall Balls) 40 Situps with ball (crunches) 30 Box Jumps (step ups per leg, or broad jumps) 20 Toe to Bar (Toe to wall) 10 Wall Walks (Feet elevated shoulder taps, per arm) 800m Run (400m)
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Bootcamp Workout Friday
For time E2MOM 100m run, starting with run
10-9-8-7-6-5-4-3-2-1 KB Swings Goblet Squats
Blue zone= drop run to 50m
Training Room WorkoutTuesday
3 RNFT
10 Deck Squat Pistols, weighted if possible (5R/ 5L) (or regular deck squats or Air squats x2)
60 sec L-Sit, accumulated (30 sec)
-then-
21-15-9 Thrusters Pullups
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Bootcamp Workout Tuesday & Wednesday
Partners, for time: 100m Traveling KB Swings 100m Walking Lunges 100m Partner Piggyback (200m KB carry)
Partners travel to the 50m mark and back for each 100m pass. At “go”, one partner starts traveling swings while the other runs to the 50, back to start, and then towards the 50 again to catch their partner. Then partners swap- the runner now takes over the swings, and the swinger runs from where they left off to the 50, back to start, and then to their partner. Tag team continues in this way until the kettlebell winds up back at the start. Walking lunges are performed the same way. For the piggy back, partners can swap as needed, as long as no forward motion is made unless only one partner has their feet touching the ground. Alternately, partners can do a 200m kettlebell carry.
Ok, this time, the Sterlington 5am and 5:45pm classes really ARE going to meet at SHS! No rain in the forecast, so we should be good this week! ONLY the Monday morning and evening classes will be outside. Tues-Fri will still all meet in the training room as usual. Bootcamp Workout
For time 20 Burpees 400m Run 30 HRPU 800m Run (400m) 30 Butterfly Situps 400m Run 20 Burpees
Mobility class Thursday at 7pm in the training room! Bring your beverage of choice, if you'd like, and come roll with us... Training Room Workout Thursday
5 RFT 15 Box Jumps 20 Wall Balls 25 Situps 30 DU
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Bootcamp Workout Thursday & Friday
Partners, 3 Rounds
50 HRPU 100 Air Squats 400m Run with KB
KB Swings
Partners complete push-ups and squats tag team style, and swap as desired. "Resting" partner swings a kettlebell while the other one works on the push-ups and squats. Reps don't count unless the kettlebell is swinging! After each round of push-ups and squats, both partners perform the run together with one kettlebell, then start the next round.
Training Room WorkoutTuesday
3 RNFT 10 Step Ups per leg, AHAP 30 Sec Hollow Body Hold
-then-
Ladder 10-9-8-7-6-5-4-3-2–1 HSPU (pike push-ups) 1-2-3-4-5-6-7-8-9-10 Pullups
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Bootcamp Workout Wednesday
20min AMRAP
6 TGU (3R/ 3L) 14 Walking Lunges 200m Run
The Sterlington 5am and 5:45pm classes will begin meeting at the Sterlington High School track on Mondays, starting today! Don't forget to bring your kettlebell, if you have one. The rest of the week will continue to meet in the training room at these times. In case of bad weather, we will move the Monday outdoor classes back to the training room, so check our Facebook page or sign up for text alerts (text @octane to 469-208-4015) for location changes. All Monroe classes will remain in their usual locations. Join us in the training room this Thursday at 7pm for a mobility class! This will follow our regular 5:45 workout. Bring your beverage of choice and loosen up before bed :)
Bootcamp Workout Monday
For Time:
21-15-9 Goblet Squats Push Press -then- 400m run
Join Octane member, and health and wellness coach, Ashley White in the training room on April 26! She will be leading a seminar geared to those who have weight loss goals. Open to anyone! Training Room Thursday
3 Rounds: 15 KB Swings 60 Butterfly Situps with ball (30 Situps or Crunches) Rest 1 min between rounds
Rest 5 mins
3 Rounds: 15 Body Rows 30 Burpees (15 Burpees) Rest 1 min between rounds
Rest 5 mins
50 Box Jumps (25 Box Jumps or Step Ups per leg)
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Bootcamp Workout Thursday & Friday
800m Run then 2 min AMRAP Wall Balls (sub KB wall balls for outside classes)
*Score = Run time- Wall ball reps. For example, if you run an 8:30 and get 20 wall balls, your score is 830-20= 810
Congratulations to DeAnn Taylor for being the member of the month for April! DeAnn followed our New Years challenge and got some great results from it! She lost 16lbs and has maintained a paleo lifestyle since starting the challenge. She has even encouraged her mom to try it! Keep up your hard work DeAnn! It's paying off! "Bootcamp, for me, has pushed me beyond what I thought was my physical limit. I have not only experienced weight loss. I have learned a new lifestyle with the help of a great coach encouraging me all the way!"
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Training Room Workout Tuesday
10 TGU, AHAP
Then, for time: 21-15-9 Pullups Ball Slams
800m run*
*only do the run once, after completing the 3 rounds of pull-ups and ball slams
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Bootcamp Workout Tuesday & Wednesday
400m Run 40 DU 400m Run 30 DU 400m Run 20 DU 400m Run 10 DU
*Bonus- all jumpropes must be unbroken blue= x3 singles —————————