8.10.2015

There are three full weeks left of the attendance challenge!  You need to have a total of 36 classes for the months of July and August to make it.  Remember, all Octane classes will count toward your total, but only one per day!

Monday

Fighter Pullup Prog.
Bear Crawl down & back (hips low)
Rest as needed

*EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Double KB Squats

-Then-
100 DU

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Modified

Fighter Pullup Prog.
Bear Crawl down & back (hips low)
Rest as needed

*EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Goblet Squats

-Then-
300 singles or 30 DU attempts + 120 singles

8.7.2015

Friday 

 5 Rounds
Fighter Pullup Prog.
Pistols (same rep scheme, per leg, as pullups.)

For Time
3 Rounds
10 Double KB Thrusters
1  min ME DU

3 Rounds
30 Situps
20 HRPU

8.5.2015

Wednesday 

 For Time

10 Strict TTB

20 Burpees

30 Situps

40 Lunges

50 Wall Balls

40 Lunges

30 Situps

20 Burpees


10 Strict TTB

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Modified

For Time

10 Leg Raises

15 Burpees

20 Situps

25 Lunges

25 Wall Balls

25 Lunges

20 Situps

15 Burpees


10 Leg Raises

8.3.2015

Monday

We have a modification to the yoga schedule this week... Candy will be teaching the 9:30am classes on Monday, Wednesday and Friday, along with her usual Wednesday 6pm class.  The Tuesday and Thursday 9:30am classes have been canceled, as well as the Wednesday 5pm PiYo class.  

Fighter Pullup Progression
1-2 min rest between each set

Then, 20:10 x4 of each exercise x2 full circuits

Ring Mountain Climbers
GSQ
HRPU
Step-ups

7.31.2015

Friday 

A1. Fighter Pullups
A2. 20sec Hollow Body

12 min AMRAP


1 Wall Walk +1*


6 Over the Box


30 DU

*Add 1 wall walk every round. 

Over the box can be jumps or step overs. 

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Modified 

A1. Fighter Pullups
A2. 20sec Hollow Body

12 min AMRAP


20 Shoulder Taps

6 Over the Box


10 DU attempts + 60 Singles

7.29.2015

So sorry for the lapse in blog posts, guys!  THANK YOU for all your patience and support while I've been away from the gym.  The Octane crew really is like family to me and I am so grateful for all of you, including the awesome coaches we have jumped in to fill in for me, and for all the offers for rides to the gym while I'm unable to drive!  The 5am crew even flew solo a few mornings while I was away.  Thanks for holding the fort down... I'm eager to be back!  I'm getting into the swing of things again this week and will be back on top of these workout posts again, I promise!  
-Shannon

Wednesday

30sec each x 3
HRPU
Chin Hang
DU
Ball Slams
Rest

-In 3 min-
400m Run

30sec each x 3
HRPU
Chin Hang
DU
Ball Slams
Rest

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Modified

30sec each x3
HRPU
Ring Row
Jump Rope
Ball Slams
Rest

-In 3 min
400m Run (adjust as necessary to finish in under 3 min)

30sec each x 3
HRPU
Ring Row
Jump Rope
Ball Slams
Rest

7.17.2015

Friday
From here on out, the Friday afternoon class will meet at 4pm instead of 5pm, so you can get an early jump on the weekend!.  

3X
12 Double Thrusters
400m Run or 500m Row
Rest 2 min

3x
8 Pullups (no kipping, band assist is ok)
2 min ME DU
Rest 2 min

6 min AMRAP
1-2-3-4…
HSPU
Pistols, per leg

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Modified

3X
12 Double Thrusters
300m Run or 400m Row 
Rest 2 min

3x
8 Ring Rows
2 min Jump rope
Rest 2 min

6 min AMRAP
1-2-3-4…
Pike Pushup
Step-ups or lunges, per leg

7.15.2015

Wednesday

Circuit, 4 Rounds
*Row 250m
Burpees
Situps
DU
Plank Hold
Broad Jumps

*Rower determines length of time spent at each station.  Everyone works until 250m is reached, then they rotate.  If at anytime there isn't anyone on a rower, working time will be 1 min.

7.13.2015

New Assessments!

Warmup

4 Rounds
10 Air Squats
10 Pushups
10 H2H KBS

Assessment

Max Reps of each
1 min Pushup
1 min Goblet Squat
1 min strict Pullup/ Ring Rows 
4 min KBS

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And here are the rules!

PUSHUP
Chest must touch floor at the bottom of each rep.  Releasing weight on chest at bottom is ok, but not required.  Torso must remain tight.  Hips, shoulders and ankles must stay aligned.  Pushups from toes = 1 pt each
Pushups from knees= 1/2 pt each
Pushups with upper body elevated on 16” box = 1/3 pt each

GOBLET SQUAT
Heels must stay in contact with floor, hips must drop below knees.  Knees and hips must lock out at top.  Students choose their weight and get as many QUALITY reps as possible in 1 min.  
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each

PULLUP
Strict, no kipping and no bands!  Elbows must be fully extended at bottom, and chin must go over the bar at the top.
For ring rows, torso and hips must remain straight, with shoulders, hips and ankles in a straight line.  Ring height is set at student’s belly button when standing (bottom of rings).
Pullups= 1 pt each
Ring Rows = 1/2 pt each
Ring Rows with bent knees = 1/3 pt each

KB SWING
Students choose their weight and get as many QUALITY reps as possible in 4 min.  Rest as needed.  All variations of swings will count- single arm, hand to hand or 2 hand.  
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each

Student must pick a single modification/ weight of each exercise and stick with it through the test.  Starting pushups from the toes and then dropping to knees is not allowed!

7.10.2015

Friday

Small schedule change this evening!  Instead of 5pm, the evening class will be moved up to 4pm.  Remember that you can always stay up to date on the current schedule by checking your MindBody Connect app, or viewing the schedule on our website.

The Saturday class this week will be PiYo!  This will be a $5 drop in class for all non-members, so bring your friends!

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For Time

400m
30 Pushups
20 Killers
10 V-Ups

400m
30 Killers
20 V-Ups
10 Pushups

400m
30 V-Ups
20 Pushups
10 Killers