Wednesday
EMOM x 15
9 Burpees
15 Wall Balls
21 DU
Rotate through the exercises each min, for a total of 5 rounds of each.
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Daily Workouts
Attendance challenge is well underway! Be sure to sign up for the classes you plan to attend this week.
There will NOT be blog posts for Tuesday and Thursday kettlebell workouts from here on out, so the next posted workout will go up on Tuesday night, for Wednesday's class. Remember to wear flat shoes to kettlebell classes, or you can always go barefoot. New students cannot attend a kettlebell class until they come to a free intro class, now offered on Saturdays at 9:30am. So if you have friends who want to join us, please pass that along!
Monday
4 Rounds
10 Tempo Pushups (31X0)
5 Strict Toe to Bar
21-15-9
Pullups or Ring Rows (no bands on pullups!)
Ball Slams
For time
800m Run
30 Pushups
30 Butterfly Situps
600m Run
20 Pushups
20 Butterfly Situps
400m Run
10 Pushups
10 Butterfly Situps
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Modified:
3RFT
400m Run
15 Pushups
15 Butterfly Situps
Thursday
Kettlebell day! Wear flat shoes or none at all :) We'll be working on a KB complex... you'll just have to come to class to find out exactly what we're doing! I'll will be leading a mobility class today at 9:30am in place of Sonia's usual yoga class.
We'll be following our regular schedule tomorrow and Saturday, so don't slack off just because you're off work! If you need to make up your final assessment from Monday, Saturday at 8:30am is your last chance to do it. So go ahead and open your app right now and sign up for those classes ;)
Attendance challenge begins today! Start registering for the classes you plan to attend!
Wednesday
Stations- 30:30 x 4 Rounds
Triceps towers
DU
Double KB Thrusters
Suitcase hold
Rope slams
Row
Summer attendance challenge starts in July! Attend 36 total classes during the months of July and August and earn some cool stuff :) Come to class, get cool stuff. Easy, right?! There ARE a couple rules though...
1- Any Octane class counts, but only one class per day will go toward your total. If you attend a workout class and a yoga class in the same day, you only get 1 toward your attendance goal.
2- You are responsible for pre-registering for class and signing in when you get there. Time to start using your MindBody Connect app, folks! Download it now and start using it!
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Tuesd ay
Rather than posting the written workout, I'm just going to give you guys a chance to trust me on this one ;) As most of you know, I attended a StrongFirst Kettlebell certification over the weekend, and I really learned some awesome stuff. I'm excited to get you guys up to speed! Tuesdays and Thursdays are going to be focused on kettlebell drills and strength work, and I'm going to progress you guys through some workouts that will get you all caught up. Don't be scared! I learned lots of "tweaks" that will actually help most of the exercises we've been doing feel EASIER to you, but will also make them more effective.
So just show up tomorrow in some flat shoes (or you can just take them off altogether) and be excited to do some fun kettlebell stuff ;)
Final Assessments! Bring your "A" game, folks!
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#)
Final assessments are coming up on Monday! There will not be a Saturday class this weekend, so rest up, get in some yoga on Sunday at 3pm with Candy, and show up Monday to blow your last assessment out of the water! As always, the most improved on the assessment gets the next month of membership FREE!!
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Friday
Partners, for Time
10 Rounds (5 per person)
A- 30 KBS
B- 10 Broad Jumps + 10 HRPU
Then
1 mile Relay Run (included in time)
*Partner A does 30 KBS while partner B does 10 broad jumps + 10 HRPU. Both partners must finish their exercise(s) before they switch. If one partner finishes first, he rests until his partner finishes. After they each do A and B 5 times, they will complete a 1 mile run, relay style, in any increments they choose.
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Modified
8 Rounds (4 per person)
A- 15 KBS
B- 5 Broad Jumps + 5 HRPU
Then
800m Relay Run
Thursday
5 RNFT
5 HSPU
3/3 Pistols
100m Farmer Carry
30 sec Hollow Body Hold
Then, 4 Rounds
30 sec Wall Balls
30 sec Rest
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Modified
5 FNFT
5 Seated Double KB Press
3/3 Pistol progressions or 6 Goblet Squats, AHAP
50m Farmer Carry
30 sec hollow body hold
Then, 3 Rounds
30 sec Wall Balls
30 sec Rest
Wednesday
For Time, 15 min cutoff
10-9-8-7-6-5-4-3-2-1
Burpees
Mountain Climbers (per leg)
Squat Jumps
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Modified
For Time, 15 min cutoff
10-8-6-4-2
Burpees
Mountain Climbers (per leg)
Squat Jumps