Tuesday
4 Rounds, AHAP
12 Step Ups (6R/6L)
10 Ring Push Ups
-Then-
100 KB Swings for time
10 Burpees every time the kettlebell stops
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Wednesday
4 Rounds for time
100m Run
75 DU
50 Butterfly Situps
25 Killers
21 Day Sugar Detox starts today! Just in case you missed the kickoff meeting on Saturday but still want to participate, I sent all Octane members an email that covers all the basics. I had some technical difficulties, so it didn't send until late in the day on Sunday for some of you- so sorry about that! If you aren't able to start until Tuesday, that's ok! Just continue the challenge one day longer :) And in case you missed the email, here's the PDF file you can download with the yes/no foods.
Also, our annual holiday attendance challenge begins today! Attend at least 18 classes in November and/or December to earn a prize. Go ahead and open up your MindBody Connect app and sign up for at least 18 classes now! Plan ahead, folks! We will also have a grand prize winner... the member who attends the MOST classes through November and December combined will earn a Garmin Vivosmart activity tracker and heart rate monitor, worth $200!
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Monday
Warmup
30 seconds each x 3 rounds
Jumping Jacks
Mountain Climbers
Karaoke
High Knees
100m Jog
Assessment
5k Run for time!
-or-
Modify to 1.5 mile run for time
Before you panic and skip out, just remember that this is only to get your starting point! Don't think you can run the full distance? THAT'S OK!!! Run what you can and walk what you need to. The goal is to start where you are, and if you give us all your effort, we will help you get better! Many of you will be surprised at what you're capable of!
21 Day Sugar Detox kickoff meeting is this Saturday at about 9:30am, immediately following the 8:30am workout. Come get all the details so you'll be ready to start the challenge with us on Monday! The meeting is open to anyone, so recruit as many friends and family members to join you as you can!
Thursday
EMOM x 15 min
10 Wall Balls
Remainder of minute, perform max effort burpees
Score is rounds and burpees completed
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Friday
Death by HRPU!
EMOM 5 HRPU
Add 5 reps each min. Once you can't complete your prescribed reps in a given minute, you're out. Score is number of reps completed in last finished round.
-then-
Death by 10m
EMOM run 10m
Every minute, add one more run until you can't complete all of your runs in a given minute. Touch the ground at every change of direction!
Tuesday
5 RFT
400m Run
10 Snatches-R
10 OH Lunges- R
10 Snatches- L
10 OH Lunges- L
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Wednesday
For Time
800m Run
10 Wall Walks
30 Squat Jumps
400m Run
30 Squat Jumps
10 Wall Walks
800m Run
Final Assessments! Compare with results from 9.9.2014 Most improved member earns a free month! Even if you missed out on the first assessment, come on and get in a great workout!
Warmup
10 Push-Ups
10 Frog Thrusters
10 Air Squats
100m mRun
X4
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Assessment, for time:
30 Squats
30 Situps
30 Walking Lunges
30 Mountain Climbers per leg
30 Pike Push-Ups
30 Hip Bridges per leg
30 Dips (on box, unmodified= legs straight)
30 Burpees
800m Run
Thursday
4 RNFT
10 Single Leg DL per leg, AHAP
10 Ring Push-ups
Then
Pullups
Box jumps
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Friday
10 RFT
10 Thrusters
100m Sprint
Well said, Milissa.
Tuesday
4 RNFT
10 Strict Pullups (or ring rows)
10 Ring Dips
Then, 5 min AMRAP
3 Burpees
6 Broad Jumps
9 Killers
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Wednesday
For time
800m run
100 Situps
800m run
5 min plank (accumulated)
800m run
Monday
For time:
50 Air Squats
40 HRPU
30 KB High Pull (15R/15L)
20 Pass Through Lunges
10 TGU (5/5)
20 Pass Through Lunges
30 KB High Pull (15R/15L)
40 HRPU
50 Air Squats
Thursday
For Time
3 KB Complex
30 Box Jumps
2 KB Complex
20 Box Jumps
1 KB Complex
10 Box Jumps
KB Complex:
5 Single Arm Swings-R
5 Front Rack Squats- R
5 Push Press- R
Repeat left side
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Friday
For Time
800m Run
5 rounds of:
20 Butterfly Situps
20 Hip Bridges per leg
800m Run
Runs are done as bookends- begin and end with one 800m run.
Tuesday
EMOM x 21
Min 1- 12 wall balls
Min 2- 12 pullups
Min 3- 30 DU
For 7 rounds
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Wednesday
400m run
10 Pistols
20 HSPU
30 Burpees
200m Run
30 Burpees
20 HSPU
10 Pistols
400m Run