Thursday
10 Deck Squats
20 Toe to Bar
30 Broad Jumps
40 Dips
50 Wall Balls
40 Dips
30 Broad Jumps
20 Toe to Bar
10 Deck Squats
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Friday
5 RFT
400m Run
20 Thrusters
20 V-Ups
Viewing entries in
Daily Workouts
Tuesday
5 rounds
5 Strict pull-ups*
5 Step ups per leg, AHAP
*No kipping! To modify, do negatives, or use bands if you can't slow the negative to a count of 10. If you can do more than 5 strict pull-ups, add weight.)
Then
800m run x 2, rest 2 min between rounds. Second run is for time.
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Wednesday
For time
KB Swings
DU
Join us at Run to the Battle this weekend! North Monroe Baptist Church is hosting this 5k, 10k or 1 mile fun run on Saturday morning to raise money for their missions. We will not be holding our regular Saturday morning class this weekend, and hope that you all will join us there instead! We will meet up at DeWayne and Angie Madden's later for a huge bonfire... Details to come! Sign up for the run here:
https://runsignup.com/Race/LA/Monroe/RuntotheBattle
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Next round of assessments starts today! This workout will be retested at the end of April. Go ALL OUT! The only way to get a true picture of your progress is to give this everything you've got!
Warmup
For 8 mins:
3 Inchworms with pushup
10 Squats
20 Mountain Climbers (total)
30 Hip Bridges (15R/15L)
Assessment
4 RFT, 20 min cutoff
20 Burpees
30 Push-ups
40 Sit-ups
50 Squats
The snow started coming down pretty hard during the 10:30 class on Wednesday. It sure was pretty coming down on the field behind the gym!
5am classes have been cancelled for Thursday, but hopefully we will return to our regular schedule for the rest of the week after that. We hope you guys have enjoyed the snow! What a rare treat for us, down here in Louisiana!
Thursday
4 KB Complex
40 Box Jumps
3 KB Complex
30 Box Jumps
2 KB Complex
20 Box Jumps
1 KB Complex
10 Box Jumps
* 1 KB Complex=
2 Push-up on KBs
4 Suitcase DL
6 Dual KB Swing
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Friday
5 RFT
10 Weighted Squat Jumps
15 Pull-ups (or KB Row, for outdoor classes)
20 HRPU
21 Day Sugar Detox starts today! Just in case you missed the kickoff meeting on Saturday but still want to participate, I sent all Octane members an email that covers all the basics. I had some technical difficulties, so it didn't send until late in the day on Sunday for some of you- so sorry about that! If you aren't able to start until Tuesday, that's ok! Just continue the challenge one day longer :) And in case you missed the email, here's the PDF file you can download with the yes/no foods.
Also, our annual holiday attendance challenge begins today! Attend at least 18 classes in November and/or December to earn a prize. Go ahead and open up your MindBody Connect app and sign up for at least 18 classes now! Plan ahead, folks! We will also have a grand prize winner... the member who attends the MOST classes through November and December combined will earn a Garmin Vivosmart activity tracker and heart rate monitor, worth $200!
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Monday
Warmup
30 seconds each x 3 rounds
Jumping Jacks
Mountain Climbers
Karaoke
High Knees
100m Jog
Assessment
5k Run for time!
-or-
Modify to 1.5 mile run for time
Before you panic and skip out, just remember that this is only to get your starting point! Don't think you can run the full distance? THAT'S OK!!! Run what you can and walk what you need to. The goal is to start where you are, and if you give us all your effort, we will help you get better! Many of you will be surprised at what you're capable of!
Final Assessments! Compare with results from 9.9.2014 Most improved member earns a free month! Even if you missed out on the first assessment, come on and get in a great workout!
Warmup
10 Push-Ups
10 Frog Thrusters
10 Air Squats
100m mRun
X4
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Assessment, for time:
30 Squats
30 Situps
30 Walking Lunges
30 Mountain Climbers per leg
30 Pike Push-Ups
30 Hip Bridges per leg
30 Dips (on box, unmodified= legs straight)
30 Burpees
800m Run
Well said, Milissa.
Tuesday
4 RNFT
10 Strict Pullups (or ring rows)
10 Ring Dips
Then, 5 min AMRAP
3 Burpees
6 Broad Jumps
9 Killers
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Wednesday
For time
800m run
100 Situps
800m run
5 min plank (accumulated)
800m run
Monday
For time:
50 Air Squats
40 HRPU
30 KB High Pull (15R/15L)
20 Pass Through Lunges
10 TGU (5/5)
20 Pass Through Lunges
30 KB High Pull (15R/15L)
40 HRPU
50 Air Squats
Training Room
Thursday @ 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45
Partners
16 TGU Each (8R/8L)
Then, as a team:
A- 100 Ball Slams
100 Pass Through Lunges
100 Wall Balls
100 DU
B- 100m Sprint (50m & back)
As soon as B finishes sprint, he takes over where A left off. Continue swapping like this until all reps are finished.
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Forsythe Boat Ramp
Thursday @ 5:45pm, Friday @ 5am
Training Room
Friday @ 5am, 8:30, 9:30 yoga, 10:30
For time. Rest 1:1 after each run
800m
600m
400m
200m
-Then, (not included in time)
100 Butterfly Situps
Training Room
Tuesday @ 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45
Accumulate 2 min in handstand (scale to Hollow Body hold)
Then, 5 Rounds for time
12 Pullups
10 Pistols
8 HSPU
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Forsythe Park
Tuesday @ 5:45pm, Wednesday @ 5am
Training Room
Wednesday @ 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45
EMOM x 10
20m Sprint (10m and back)
10-1 HRPU (-1 rep each round)
Max KB Swings
*Even if you don't finish all the HRPU in a given round, stop at the end of the minute and start the next round. Score= total number of KB Swings