Workouts
Friday
Fighter Pullup Prog.
Pistols (same rep scheme as pull-ups)
Rest as needed
5 RFT
2 Wall Walks
6 Burpee Broad Jumps
12 Pushups
16 Killers (total)
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Modified
Fighter Pullup Prog.
Pistols progression (same rep scheme as pull-ups)
Rest as needed
4 RFT
2 Wall Walks
6 Burpees
12 Pushups
16 Lunges (total)
Wednesday
Stations, 5 Rounds
200m Row
DU
Air Squats
Ball Slams
Situps
Each station lasts as long as it takes rower to finish 200m. If 2 are rowing at a time, everyone continues until BOTH reach 200m.
There are three full weeks left of the attendance challenge! You need to have a total of 36 classes for the months of July and August to make it. Remember, all Octane classes will count toward your total, but only one per day!
Monday
Fighter Pullup Prog.
Bear Crawl down & back (hips low)
Rest as needed
*EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Double KB Squats
-Then-
100 DU
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Modified
Fighter Pullup Prog.
Bear Crawl down & back (hips low)
Rest as needed
*EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Goblet Squats
-Then-
300 singles or 30 DU attempts + 120 singles
Friday
5 Rounds
Fighter Pullup Prog.
Pistols (same rep scheme, per leg, as pullups.)
For Time
3 Rounds
10 Double KB Thrusters
1 min ME DU
3 Rounds
30 Situps
20 HRPU
Wednesday
For Time
10 Strict TTB
20 Burpees
30 Situps
40 Lunges
50 Wall Balls
40 Lunges
30 Situps
20 Burpees
10 Strict TTB
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Modified
For Time
10 Leg Raises
15 Burpees
20 Situps
25 Lunges
25 Wall Balls
25 Lunges
20 Situps
15 Burpees
10 Leg Raises
Monday
We have a modification to the yoga schedule this week... Candy will be teaching the 9:30am classes on Monday, Wednesday and Friday, along with her usual Wednesday 6pm class. The Tuesday and Thursday 9:30am classes have been canceled, as well as the Wednesday 5pm PiYo class.
Fighter Pullup Progression
1-2 min rest between each set
Then, 20:10 x4 of each exercise x2 full circuits
Ring Mountain Climbers
GSQ
HRPU
Step-ups
Friday
A1. Fighter Pullups
A2. 20sec Hollow Body
12 min AMRAP
1 Wall Walk +1*
6 Over the Box
30 DU
*Add 1 wall walk every round.
Over the box can be jumps or step overs.
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Modified
A1. Fighter Pullups
A2. 20sec Hollow Body
12 min AMRAP
20 Shoulder Taps
6 Over the Box
10 DU attempts + 60 Singles
So sorry for the lapse in blog posts, guys! THANK YOU for all your patience and support while I've been away from the gym. The Octane crew really is like family to me and I am so grateful for all of you, including the awesome coaches we have jumped in to fill in for me, and for all the offers for rides to the gym while I'm unable to drive! The 5am crew even flew solo a few mornings while I was away. Thanks for holding the fort down... I'm eager to be back! I'm getting into the swing of things again this week and will be back on top of these workout posts again, I promise!
-Shannon
Wednesday
30sec each x 3
HRPU
Chin Hang
DU
Ball Slams
Rest
-In 3 min-
400m Run
30sec each x 3
HRPU
Chin Hang
DU
Ball Slams
Rest
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Modified
30sec each x3
HRPU
Ring Row
Jump Rope
Ball Slams
Rest
-In 3 min
400m Run (adjust as necessary to finish in under 3 min)
30sec each x 3
HRPU
Ring Row
Jump Rope
Ball Slams
Rest
Friday
From here on out, the Friday afternoon class will meet at 4pm instead of 5pm, so you can get an early jump on the weekend!.
3X
12 Double Thrusters
400m Run or 500m Row
Rest 2 min
3x
8 Pullups (no kipping, band assist is ok)
2 min ME DU
Rest 2 min
6 min AMRAP
1-2-3-4…
HSPU
Pistols, per leg
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Modified
3X
12 Double Thrusters
300m Run or 400m Row
Rest 2 min
3x
8 Ring Rows
2 min Jump rope
Rest 2 min
6 min AMRAP
1-2-3-4…
Pike Pushup
Step-ups or lunges, per leg
Wednesday
Circuit, 4 Rounds
*Row 250m
Burpees
Situps
DU
Plank Hold
Broad Jumps
*Rower determines length of time spent at each station. Everyone works until 250m is reached, then they rotate. If at anytime there isn't anyone on a rower, working time will be 1 min.
