Workouts
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Daily Workouts
Big hello, from the Dahlum's! I miss you guys and will see you next week! Tuesday @ Training Room- 5am, 7:30, 8:30, 9:30, 4:15pm, 5:45
3 RFT 800m run 10 Ring dips 20 hollow rocks 30 wall balls
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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, 9:39, 4:15 (no 5:45pm yoga today)
EMOM for 20 min, alternating
100m Sprint, even mins 10 Burpees, odd mins
Congratulations, Joe Dee, on a great finish at the River City Tri this weekend! Your Octane family is super proud to have had you representing us out there. :). You're a great inspiration for all of us! Make note of the schedule change for tomorrow! There will be a 9:30 workout in place of the regular yoga class, and no 10:30 class.
Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pm Monday @ Training Room- 7:30am, 8:30, 9:30, 4:15pm
5 RFT 35 KB Swings 12 Burpees
Rest 2 min between each round
Notice that the Thursday 5:45pm Training Room class will meet at SHS instead! Thursday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, (5:45pm will meet at SHS)
20 TGU -then- 4 RFT 400m Run 15 Toe to Bar 10 HSPU -------
Thursday @ Forsythe Boat Ramp & SHS- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30
For Time 800m Run 21 Broad Jumps 21 Dips 400m Run 15 Broad Jumps 15 Dips 200m Run 9 Broad Jumps 9 Dips
Tuesday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45 4 RNFT (16 min cutoff) 10 Strict Pullups (ring rows or negatives- no bands) 1 min DU (just practice!)
-then-
6 min AMRAP 2+2 Box Jumps 2+2 Wall balls
-rest 3 min-
6 min AMRAP 2+2 DU (bonus- unbroken!) 2+2 Burpees ---------
Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm, (5:45 yoga)
For time 50-40-30-20-10 Walking Lunges Situps
Congratulations, KayLea Brantley! KayLea has been our member of the month for July because she was most improved on the last assessment. She improved by... get this... 66%! That's HUGE!!! Woot-woot! Way to go, KayLea! And in other news... Whole 30 starts TODAY! Yeah! I can't wait to see where we all are 30 days from now :)
Monday @ Forsythe Boat Ramp- 5am, 5:45pm @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
For Time 40 HRPU 30 KBS 20 Situps 400m Run 20 Situps 30 KBS 40 HRPU
Whole 30 kickoff meeting will be this Saturday in the training room, following our 8:30 workout. Start gearing up and get on board! Whole 30 challenge starts Monday! Thursday @ Training Room 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
For time 10 Wall Walks 25 Toes to Bar 40x Burpee Broad Jumps Run 800m ------------
Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30
5 Rounds 5 HRPU 5 Frog Thrusters 5 Deck Squats 5 Bear Crawl Steps Per Leg 5 Killers Per Leg -Rest 1 min- 4 Rounds 4 HRPU 4 Frog Thrusters 4 Deck Squats 4 Bear Crawl Steps Per Leg -Rest 1 min- 3 Rounds 3 HRPU 3 Frog Thrusters 3 Deck Squats
Margaritas and mobility on Wednesday at 5:45pm! Tuesday @ Training Room 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
Partners, relay style, for time A- 21-15-9 Thrusters* B- 21-15-9 Pullups -Then- A- 21-15-9 Pullups B- 21-15-9 Thrusters -Rest 4 mins, then- 1 mile relay, partners swap as desired
*A performs 21 thrusters, then B performs 21 pullups. A performs 15 thrusters, then B performs 15 pullups, etc. One partner works while the other rests. -------- Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am & 5:45pm Wednesday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm, (5:45- margaritas and mobility!)
12 min AMRAP 200m Run 40 DU 10 Burpees
BodEvolve Week 8. Start gearing up for the Whole 30 paleo challenge! Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm
For time (subtract 4 min rest time)
10-9-8-7-6-5-4-3-2-1 KB Swings HRPU
-Rest 2-
10-9-8-7-6-5-4-3-2-1 SDHP Situps
-Rest 2-
10-9-8-7-6-5-4-3-2-1 Squat Jumps Frog Thrusters
Thursday@ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
Handstand practice
-Then 20 min Partner AMRAP A-100m Farmer's Walk (2x 20/12kg)
B-5 HSPU 7 toe to bar ------------- Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 7:30am, 8:39, (9:30 yoga), 10:30
Tabata Air Squats HRPU Flutter Kicks Dips
Tuesday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
Emom x 7 10 Pullups - 1 (Body Rows) Max Burpees
Rest 3
EMOM x 7 10 Box Jumps - 1 (Broad Jumps) Max Situps
Subtract one pull-up every round in the first set, and subtract 1 box jump every round in the second set. Score= total burpees and total situps.
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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ a Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15, (5:45 yoga)
Death by 10m
Score= number of runs in last completed round
