Monday
For Time, 20 min cutoff
20-19-18-17-16-15-14-13-12-11
KB Swings
1-2-3-4-5-6-7-8-9-10
Lateral Burpees over KB
*Blue Zone:
KB Swings & Burpees
Thursday
Partner WOD, 20 min AMRAP
Partner A:
15 Butterfly sit-ups
15 Squat Jumps
Run 400
Partner B:
12 Pull-ups (ring rows)
6 Burpees
*Both partners work at same time. Partner B will rest while partner A finishes their set then they will switch.
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Friday
DU (x3 singles)
KB Swings
Situps
Tuesday
For time:
5 Wall Walks
200m Run
25 Wall Balls
-Rest 1 min-
4 Wall Walks
200m Run
20 Wall Balls
-Rest 1 min-
3 Wall Walks
200m Run
15 Wall Balls
-Rest 1 min-
2 Wall Walks
200m Run
10 Wall Balls
Blue Zone:
3 Rounds
2 Wall Walks (or 20 Shoulder Taps)
200m Run
15 Wall Balls
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Wednesday
2 RFT
30 Burpee box jump step up, alternating legs on 20" box
40 Goblet Squats 53/35
50 DUs
Blue Zone:
15 Burpee step ups
20 Goblet Squats
25 DU attempts or 75 Singles
EMOM x 12
10 KB Swings, AHAP
Then
Death by Burpees:
Start with 1 Burpee on the minute, and add 1 every minute until you can't complete all reps before the minute is up.
This is how to run in the dark... put blinky things on your head.
Thursday
12 TGU, AHAP
4 RNFT
~30 sec Chin Hang (or negatives)
5-10 HSPU (strict if possible, or work negatives or modify to push press)
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Friday
Tabata
HRPU
Air squats (butt to wall ball!)
Sit-ups
Run
Tuesday
5 RFT
Run 400
20 Wall Balls
15 Ground to over shoulder w/ WB
10 T2B
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Wednesday
For time
100 Mountain Climbers
90 Bear Squats
80 Butterfly sit-ups
70 Hip Bridges (34R/35L)
60 Dips
50 Thrusters
40 Good Mornings
30 Burpees
20 Pistols
10 Bear Crawls (10 yards)
The new shirts are in! Winners of the November attendance challenge can pick theirs up at the gym or from their coach (just let us know what size you want). Anyone else can purchase one for $20. We have sizes S through 3X.
Welcome to day 1 of the Whole30! If you're doing this with us, be sure to join our Facebook group to see newsletters from Whole30, and share recipes and tips with each other. Safety in numbers, folks! https://m.facebook.com/groups/365844676929288?ref=bookmark
Monday
8 min EMOM, alternating
15 DUs (even minutes)
7 Burpees (odd minutes)
Then
20 min AMRAP
10 HRPU
20 KBS
30 Walking Lunges
Just another evening in the training room...
Thursday
10 RFT
10 Oh Squat with Wall Ball
10 Wall Ball Sit-Ups
10 Box Jumps
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Friday
Run 800m
Rest 1:1
Run 600m
Rest 1:1
Run 400m
Then accumulate 2 min in plank.
Cheers to all the Octane members who have stuck with it over the years!
Tuesday
4 rounds
In 40 sec:
10 Pull-Ups (modify to ring rows)
In remaining time, max effort thrusters.
Rest 40 sec between rounds.
*On your first round, stop pull-ups at 20 seconds, even if you haven't completed 10 reps. The number you were able to complete will be the number you stick with for the remaining 3 rounds.
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Wednesday
For time:
50 Walking Lunges
40 HRPU
30 Air Squats
20 Dips
10 Burpees
20 Dips
30 Air Squats
40 HRPU
50 Walking Lunges
~Blue zone:
Modify each exercise as needed.
Welcome back... the holidays are over! Back to the real world, and we're kicking it off with a new assessment! Give it all you've got, and we'll repeat this workout at the end of February to see how much you've improved. And as always, the most improved member will get their next month of membership free :). Keep in mind that you aren't competing against anyone else. This is a competition against yourself!
Next Monday, we will be starting another round of the Whole 30 challenge, so start gearing up for that!
Warmup:
3 Rounds
10 Push-ups
15 Good Mornings
20 Mountain Climbers (10 per leg)
25 Singles
Assessment:
12 min AMRAP
20 DU (60 singles)
10 KB Swings
5 Target Burpees (6" above standing reach)