Workouts
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Daily Workouts
Monday
5 RNFT
5 Strict Pullups
5 Ring Dips
——-
5 RFT
10 Box Jumps
10+10 DU (start with 10 DU and add 10 each round, finishing with 50)
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Modified:
5 RNFT
5 Eccentric Pullups or Ring Rows
5 Box dips, between two boxes, or 10 dips in front of a box
5RFT
10 Step Ups per leg
10 DU (count DU misses if necessary!)
30 Singles
Sonia will be teaching PiYo tomorrow at 8:30am! This is going to be open to anyone, at a $5 drop in rate for non-members. These $5 PiYo classes will be held on the second Saturday of every month for the summer!
Friday
Tabata *
Double KB Thrusters
DU
KB Swings
Ball Slams
*Perform all 4 exercises as a circuit, rotating between exercises every round. You will perform each exercise twice for max total reps.
Rest 5 min, then 3 Rounds
400m Run for time
Rest 1:2 (rest half as long as the run)
Thursday
3 Rounds
30 sec plank
30 Sec hollow body hold
2RFT
20 Pistols
15 Pullups
7 Wall Walks
Wednesday
Ladder, For Time
10-1 Toe to bar
1-10 HRPU
Then
800m Run for time
Tuesday
4 Rounds
2 TGU per side
6 Single SLDL per side
8 KB Row per side
EMOM x 10
10 KB Swings, AHAP with solid form!
Monday
Assessment! This will be retested on June 29...
Warmup
3 Rounds
8 Windmills(4R/4L)
10 Good Mornings
10 Thrusters
100m Run
Assessment, for max total reps
In 4 min:
400m Run
Max Pullups
-Rest 1-
In 4 min
400m Run
DU
-Rest 1-
In 4 min
400m Run
Max Wall Balls (20#/16#)
Friday
Tabata
H2H KB Swings
Bear Squats
Hollow Body Hold
Sprint
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Modified
Tabata
KB Swings
Bear Squats
Nose-to-knee hold
Sprint
It's the end of an era, here at Octane! In June of 2011, Chad Jones and I started High Octane Bootcamp together, and in the past 4 years, we have seen our community grow and change in so many amazing ways. Chad has touched many people and will truly be missed!
Chad, I am forever grateful to have had the opportunity to do this with you. It's been a great learning process and most of all, we've had FUN! I wish you all the luck in the world in your move to Crossfit 318. Your talent and passion for the sport will be a real asset to Christy and the members there. And for Chad's Octane members who are going to CF318 to follow their fearless leader, you are in great hands! It's a top-notch place with top-notch people :) Best of luck to all of you all, and don't be strangers!
Love,
Shannon & all of your Octane friends
Thursday
4 RNFT
10 Double KB Push Press
10 Goblet Squat
Rest 90 sec
-Then-
21-15-9
Ring Dips
Box Jumps
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Modified
4RNFT- no change
21-15-9
Box Dips
Squat Jumps
Wednesday
3RFT
800m Run
40 KB Swings
Rest 1:1
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Modified:
3RFT
400m Run
20 KBS
Rest 1:1
Tuesday
4 RNFT (30 min max)
10 Suitcase Deadlifts
Accumulate 30s Chin Hang
400m jog active recovery
-Then, for time-
100 DU
