Workouts
Monday@ Forsythe Boat Ramp- 5am & 5:45pm @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
Warmup 10 good mornings 10 frog thruster push-ups 10 air squats 30 singles -Then 400m run (one run after the 3 rounds)
Assessment- compare with results from 7.7.2014 3 rounds, 1 min each for reps KB Swings Walking lunges Thrusters DU
Thursday@ Training Room5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
3 RNFT (no more than 15 mins) 10 Ring Push-ups 10 Strict Pullups (eccentric or ring rows)
-Then, 3 rounds for time of: Run 400m 20 Ring Dips 20 KB OHS 24/16kg (1kb – 10L/10R) --------
Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 7:30, 8:30, 9:30 yoga, 10:30
For time. 100 DUs Rest 1:1 75 KB Swings Rest 1:1 50 Burpees
Tuesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45@ Forsythe Park- 5:45pm
7 RFT 15 SDHP 10 Burpees Rest 1 minute -----------
Wednesday@ Forsythe Park- 5am @ Training Room- 5am, 7:30, 8:30, 9:30 yoga, 10:30, 4:15, 5:45 yoga
800m Run for time Tabata HRPU Tabata Situps Tabata Squats 800m Run for time
All Sterlingon classes will be held in the training room! Don't go to the track! Monday @ Forsythe Boat Ramp- 5am, 5:45pm @ Training Room- 5am, 7:30, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
10 min AMRAP 100m Run 10 Pistols 12 KB push press (6 per arm) -Then (no rest) 3 min max KB swings
Thursday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45 For Time 10 Pullups 20 KB Swings 8 Pullups 20 KB Swings 6 Pullups 20 KB Swings 4 Pullups 20 KB Swings 2 Pullups 20 KB Swings -------------
Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30
3 RFT Run 400m 21 Wall Balls (KB wall balls for outside classes) 12 Box Jumps
Tuesday@ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45 3 RNFT 10 Strict Pullups -then- Run 400m 20 Toes to Bar 30 Thrusters Run 800m 30 Thrusters 20 Toes to Bat Run 400m ---------------
Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am Wednesday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:25pm, 5:45
4 RFT Run 400m 50 DUs 50 sit-ups
Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pmMonday @ Training Room- 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm
10 RFT 15 HRPU 20 Air Squats 100m Sprint
Thursday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45 For time 25x Handstand push-ups 50x Double unders 25x KB swings 53/35 50x DUs 25x Burpees 50x Sit-ups 25x KB swings 53/35 50x Box Jumps ---------------
Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 7:30, 8:30, (9:30 yoga), 10:30
Partners, for time* A- 400m Run B- 400m of: 20 Walking Lunges 20 Broad Jumps -then- 100 HRPU, swap as desired
*Partner A takes over for partner B after completing 400m run. They continue until they complete a full 400m of lunges and broad jumps.
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
