Thursday
5 Rounds, 1 min per station
Wall Balls
KB Swings
DU
Rest
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Friday
3 RFT
20 SHLHP
100m Farmer Carry
25 Toe to Bar (V-Ups)
400m Run
FYI- We still don't have power! 5am training room class... Feel free to bring any battery powered disco balls, strobe lights, or coffee makers you may have laying around ;)
Tuesday
8 TGU, AHAP
4 rounds
8-10 Strict Pullups
8 Bulgarian Split Squats per leg
-Then-
21-15-9
KBS Swings
Weighted Squat Jump
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Wednesday
For Time, partners
A- 100 Situps
B- Handstand Hold (or Hollow Body Hold)
A- 100 Frog
Thrusters
B- Squat Hold
A- 100 SLDL
B- Plank Hold
Partners must complete 100 reps of "A" as a team, swapping as needed. Reps don't count unless "B" is performing static hold.
Monday
3 rounds
For max reps, 90 seconds at each station:
Burpees
Push-ups
Box jumps
Butterfly sit-ups
Double unders
Air Squats
Rest
Thursday
10 Deck Squats
20 Toe to Bar
30 Broad Jumps
40 Dips
50 Wall Balls
40 Dips
30 Broad Jumps
20 Toe to Bar
10 Deck Squats
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Friday
5 RFT
400m Run
20 Thrusters
20 V-Ups
Tuesday
5 rounds
5 Strict pull-ups*
5 Step ups per leg, AHAP
*No kipping! To modify, do negatives, or use bands if you can't slow the negative to a count of 10. If you can do more than 5 strict pull-ups, add weight.)
Then
800m run x 2, rest 2 min between rounds. Second run is for time.
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Wednesday
For time
KB Swings
DU
Join us at Run to the Battle this weekend! North Monroe Baptist Church is hosting this 5k, 10k or 1 mile fun run on Saturday morning to raise money for their missions. We will not be holding our regular Saturday morning class this weekend, and hope that you all will join us there instead! We will meet up at DeWayne and Angie Madden's later for a huge bonfire... Details to come! Sign up for the run here:
https://runsignup.com/Race/LA/Monroe/RuntotheBattle
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Next round of assessments starts today! This workout will be retested at the end of April. Go ALL OUT! The only way to get a true picture of your progress is to give this everything you've got!
Warmup
For 8 mins:
3 Inchworms with pushup
10 Squats
20 Mountain Climbers (total)
30 Hip Bridges (15R/15L)
Assessment
4 RFT, 20 min cutoff
20 Burpees
30 Push-ups
40 Sit-ups
50 Squats
The snow started coming down pretty hard during the 10:30 class on Wednesday. It sure was pretty coming down on the field behind the gym!
5am classes have been cancelled for Thursday, but hopefully we will return to our regular schedule for the rest of the week after that. We hope you guys have enjoyed the snow! What a rare treat for us, down here in Louisiana!
Thursday
4 KB Complex
40 Box Jumps
3 KB Complex
30 Box Jumps
2 KB Complex
20 Box Jumps
1 KB Complex
10 Box Jumps
* 1 KB Complex=
2 Push-up on KBs
4 Suitcase DL
6 Dual KB Swing
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Friday
5 RFT
10 Weighted Squat Jumps
15 Pull-ups (or KB Row, for outdoor classes)
20 HRPU
5am classes are cancelled for Tuesday. As of Monday night, the 8:30, 9:30, 10:30, 4:15, and 5:45 classes are still scheduled! If more classes need to be cancelled due to weather, we will post the changes to Facebook and send out a notice via our text message system. If you aren't signed up to receive those texts and would like to, send "@octane" to 81010.
Tuesday
Make-up assessment, or:
Handstand work
-Then-
50 Lunges (total steps)
40 Sit-ups
30 Wall Balls
20 Pull-ups
10 Broad Jumps
20 Pull-ups
30 Wall balls
40 Sit-ups
50 Lunges
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Wednesday
2 min Hollow Body hold, acculumated
-Then-
Pistols
HSPU
Final assessments! We'll be comparing your results from the first assessment, done on January 5. The most improved member will earn their next month of membership FREE!
Because of the forecasted winter weather overnight, all 5am classes are cancelled on Monday. The assessment can be made up on Saturday, or during another class this week.
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Monday
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 KBS
5 Target Burpees (6" above standing reach)
Thursday
For time:
400m Run
20 Toe to Bar
300m Run
30 Wall Ball Sit-Ups
200m Run
40 Hollow Rocks
100m Run
50 Mountain Climbers per leg, feet in rings
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Friday
Tabata, for max reps
DU
Ball slams
KBS
Frog Thrusters