12.23.2014

Tuesday

12 Days of Christmas

1- 100m Sprint

2- Bear Crawl (down and back)

3- Burpees 

4-Pistols

5-Golden Ring Dips

6- Squat Jumps

7-KB Swings

8-Killers

9-Pullups 

10-Sit-ups 

11-Push-ups

12- Wall Balls

Perform the moves just like the lyrics of the song.  Round one, do 1.  Round two, do 2 then 1.  Round three, do 3 then 2 then 1, and so on. 

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Wednesday

There will be 2 classes today: 5am with Chad in Monroe, and 8:30am with Shannon in the training room.   Both workouts will be coach's choice!  Classes are cancelled Thursday and Friday, and will resume at 8:30am Saturday with Sonia.

12.22.2014

Final assessment!  Compare with first assessment on 11.2.2014. 

Warmup

30 sec x 3 rounds

Jumping jacks

Mountain climbers

Side to side karaoke

High knees

Rest 30

Assessment

5k for time

Modified= 1.5 mile

12.18.2014

Uh... Need a little help there, Sheila?  Lol!

Christmas party Friday, and final assessments Monday!  

Thursday

Then 3 RNFT

8 HSPU

Max effort strict pull-ups or ring rows

Then 4x 200m sprint

sprint/ walk back to start

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Friday

12 TGU

200m run

24 HRPU

400m run

48 KBS

800m run

Then back up to the top.  800m run is only done once.

12.16.2014

Who says white man can't jump?!  Dewayne got some air!

Don't forget about the Octane Christmas party this Friday!  The shin-dig starts at 7pm at Skatetown Monroe.  Bring a dish to share, and a wrapped gift ($20 or less) for the dirty Santa game, if you'd like to participate.  And bring the family!  Kids can bring a wrapped ornament for the kid version of the dirty Santa game.  See you all there!

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Tuesday

For time: 

30 Box jumps (24″/20″)

30 Jumping Pull-ups (if you can do strict pull-ups, skip the jumping option!)

30 KB Swings 

30 Walking Lunges

30 Knees to Elbows

30 Push Press 

30 Good Mornings 

30 Wallball 

30 Burpees

30 Double-Unders

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Wednesday

Partners:

12 min AMRAP

A- 3 rounds

10 Frog Thrusters

8 Squat Jumps

4 Burpees

B: Plank Hold

Reps don't count unless "B" is holding plank.  After "A" finishes 3 rounds, partners swap.  

12.15.2014

Monday

400m run every 5 min (start with run at 0:00, for a max of 5 runs).  25 min cutoff.

50-40-30-20-10

DU

Sit-ups

Blue:  200m run every 5 min

150- 120- 90- 60- 30

DU

50-40-30-20-10

Crunches

12.11.2014

Thursday

400m Run

50 Lunges

40 Sit-ups

30 Thrusters

20 Ball Slams

10 Burpees

400m Run

10 Burpees

20 Ball Slams

30 Thrusters

40 Sit-ups

50 Lunges

400m Run

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Friday

1 mile run for time

Rest 1:2 (rest half as long as you ran)

800m run for time

12.9.2014

Tuesday

800m Run 

30 Pull-ups 

600m Run

20 Pull-ups

400m Run

10 Pull-ups

Blue= Run half the prescribed distance.  Modify to jumping pull-ups or 1/2 reps of ring rows.

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Wednesday

22-16-10

Snatches 

Broad Jumps

Blue= Swings/ Squats

12.8.2014

EMOM x 21 mins

Rotate through the 3 exercises each minute, so you are only performing one exercise every minute.

10 KB Swings

20 HRPU 

30 Air Squats 

.... 

Blue= 10 KBS/ 15 Push-ups/ 20 Air Squats

12.4.2014

Thursday

4 RNFT, AHAP

KB Complex:

Right side-TGU up, front squat x3, push press x3, TGU back down.  Repeat left side

Then, for time:

12 Burpees

24 Box Jumps

48 Wall Balls

96 DU

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Friday

In 16 min

Run 1 mile (800m scaled)

Then AMRAP in remaining time

20 KBS

20 HRPU

20 Sit-ups

12.2.2014

Save the date!!  The Octane Christmas party will be on Friday, December 19 at Skatetown.  Details to come!

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Tuesday

For time: 

10-9-8-7-6-5-4-3-2-1

Pull-ups

Pistols

-Then-

100 Sit-ups 

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Wednesday 

3 RFT 

Run 800

30 Thrusters