Workouts
Throwback Thursday :) Thursday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
Partners A- 100 Double KB Swings (2x 20/12kg) B- Max Butterfly Situps -then- A- 100 Double KB Suitcase Deadlifts B- Max accumulated plank hold ---------
Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30
For time: 4x 400m Run Rest 3:1
Tuesday@ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 5 RNFT, AHAP 5 TGU- R 5 Snatches- R 5 OH walking lunges- R Repeat left side
Rest 5 min, then: 100 Wall Balls for time --------
Tuesday @ Forsythe Park 5:45pm Wednesday @ Forsythe Park 5am Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
2 Rounds for rounds and time of:
5:00 AMRAP 5 Pull-ups 10 HR Push-ups 15 Air Squats -Then, at 5:00 Run 800m*
*When you come in from the run look at the clock to start your second round of 5 minutes, then run another 800m
Monday @ Forsythe Boat Ramp- 5am, 5:45pmMonday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
For time, 10min cutoff: 100 Burpees EMOM 100m Run
At 10:00, perform the following ladder for time: 10-9-8-7-6-5-4-3-2-1 Bear Squats Air Squats
Thursday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 For time: 1 Wall Walk 3 KB Complex* 2 Wall Walks 2 KB Complex 3 Wall Walks 1 KB Complex -Then- Max accumulated chin hang in 2 min
*1 complex: 5 Single KB Swings 5 Front Rack Squats 5 Push Press (Perform all 15 reps unbroken on one side, then repeat on the other side) --------
Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30
Tabata HRPU Tabata Butterfly Situps -Then, 3 rounds 400m sprint for time Rest 3:1
Tuesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 3 Rounds, not for time 10 TGU 10 Strict Pullups (mod= eccentric or ring rows)
-Then, for time- 10-9-8-7-6-5-4-3-2-1 Russian Swings (rx= 30% of bodyweight) Unbroken DU (mod= total DU, or attempts) ---------
Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 12 min AMRAP 20 yd Bear Crawl 20 Killers 20 V-Ups
First assessment! We will retest this at the end of October so you can see your progress :) Monday @ Forsythe Boat Ramp- 5am, 5:45pm Monday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 Warmup, 4 rounds: 10 Push-ups 10 Frog Thrusters 10 Air Squats 100m Run
Assessment, for time: 30 Air Squats 30 Situps 30 Walking Lunges 30 Mountain Climbers, per leg 30 Pike Push-Ups 30 Hip Bridges, per leg 30 Dips (unmodified= legs straight) 30 Burpees 800m Run
What an awesome transformation! We're all proud of you Dewayne! You and Angie are both huge sources of inspiration to all of us :) Thursday @ Training Room- 5am, 8:30, 9:30 mobility, 10:30, 4:15pm, 5:45
12 minute AMRAP 10 Toe to Bar 20 Wall Balls 20/14# 30 Lateral Jumps over a KB (each jump counts one rep) -----------
Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30
5 rounds 1:00 ME HSPU (HRPU) 1:00 ME KB High pull 1:00 ME Toe to Bar (v- ups) 1:00 Rest
Congratulations Dewayne Madden, our member of the month for September! I've never come across anyone with such a positive attitude. He's been with us for 2 years, and he is still as motivated as he was when he started. In the last assessment, he went from 175 reps to 233! That's nearly a 25% improvement! Not only that, but he and his wife, Angie, participated in the Whole 30 and had awesome results. He lost 13 pounds and 4.5" around his waist, while Angie lost 20 pounds and 3.5". You guys are a great inspiration!-------
Tuesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
3 Rounds 5:00 AMRAP of: 10 Burpees 10 Pull-ups 10 Thrusters 53/35kg 1:00 Rest
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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
24 Snatches 24 Pistols 400m KB Farmers Carry 24/16kg (1 KB in each hand) 24 Snatches 24 Pistols
Throwback Thursday! Anyone remember this? :). Don't miss the Saturday workout at the training room at 8:30! All of the Octane members have been challenged to do the ALS ice bucket challenge. So bring a bucket to class... we will be doing it together after the workout! For anyone who participates and makes a donation, we will match your donation (up to $10 per person). Also, if you missed the final assessment on Monday, Saturday will be your only chance to make it up!
Thursday @ Training Rom 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
:30s Handstand Hold 21 Thrusters 21 Pullups :30s Handstand Hold 15 Thrusters 15 Pullups :30s Handstand Hold 9 Thrusters 9 Pullups -----------
Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday@ Training Room- 5am, 8:30, 9:30 yoga, 10:30
For time Run 800m 30 KB Swings 75 Goblet Squats 30 KB Swings Run 800m
Day 30 of the Whole 30 is here!!! Great job to all of you who stuck it out! We can't wait to hear about your results :) Tuesday @ Training Room 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
AMRAP in 6 min: 400m Run 40 Killers
*rest 1:00*
AMRAP in 6 min: 400m Run 30 Hollow Rocks
*rest 1:00*
AMRAP in 6 min: 400m Run 20 Burpees --------
Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park- 5am Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45 yoga
3 RFT
50 DUs 30 OH walking lunges (15 per arm 30 reps total) 20 Burpees over the KB Rest 1:30 between rounds.
