Wednesday
For Time
800m Run
20 DU
600m Run
40 DU
400m Run
60 DU
Then, 100 Stups
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Modified
For Time
3X
400m Run
20 DU (60 Singles)
Then, 50 Situps or Crunches
Attendance Challenge Winners
The attendance challenge has officially come to an end! Over the past 62 days, members were challenged to get to the gym a total of 36 days (an average of 4 times per week) for workouts, yoga, mobility... whatever! This wasn't as easy as it sounds, with all the end of summer vacations and busy back to school schedules, but 10 members managed to make it!
- Milissa Heusel
- Amy Farmer
- SuAnn Dycus
- Lori Thames
- Angie Nicholson
- Latoya Jackson
- Amie Akers
- Logan Cloessner
- Amy Crawford
- Tenesha Lain
Great job, guys! What do they win, you ask? Well, it isn't a chicken dinner. But it IS a fancy-schmancy new tee shirt. 3/4 sleeve baseball style tees with a clever little gym saying, of course. Winners, I'll need your sizes, and anyone else who would like to order one can do so! There will be an order form at the gym... stay tuned.
Front of shirt says "Objects in shirt are stronger than they appear. #KettlebellSwinger" The Octane logo will be on the back, right below the neckline. This is just a preliminary comp and may change based on shirt availability! I'll let you know if anything changes.
Monday- Final Assessments!
Results will be compared with those from the first assessment on July 13.
Warmup
4 Rounds
10 Air Squats
10 Pushups
10 H2H KBS
Assessment
1 min Pushup
1 min GSQ
1 min Strict Pullup/ Ring Rows
4 min KBS
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And here are the rules!
PUSHUP
Chest must touch floor at the bottom of each rep. Releasing weight on chest at bottom is ok, but not required. Torso must remain tight. Hips, shoulders and ankles must stay aligned. Pushups from toes = 1 pt each
Pushups from knees= 1/2 pt each
Pushups with upper body elevated on 16” box = 1/3 pt each
GOBLET SQUAT
Heels must stay in contact with floor, hips must drop below knees. Knees and hips must lock out at top. Students choose their weight and get as many QUALITY reps as possible in 1 min.
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each
PULLUP
Strict, no kipping and no bands! Elbows must be fully extended at bottom, and chin must go over the bar at the top.
For ring rows, torso and hips must remain straight, with shoulders, hips and ankles in a straight line. Ring height is set at student’s belly button when standing (bottom of rings).
Pullups= 2 pt each*
Ring Rows = 1 pt each*
Ring Rows with bent knees = 1/2 pt each*
*notice that the point values have changed here!
KB SWING
Students choose their weight and get as many QUALITY reps as possible in 4 min. Rest as needed. All variations of swings will count- single arm, hand to hand or 2 hand.
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each
Student must pick a single modification/ weight of each exercise and stick with it through the test. Starting pushups from the toes and then dropping to knees is not allowed!
Saturday class will be mobility only! Coffee will be provided, so come (in your pajamas and slippers, if you want) get in some recovery work and earn another attendance point toward the attendance challenge! Take the weekend to recover and get ready for those final assessments on Monday!
Friday
In 4 mins
400m Run
ME Butterfly Situps
-Rest 1 min-
In 4 mins
400m Run
ME Pushups
-Rest 1 min-
In 4mins
400m Run
ME Butterfly Situps
-Rest 1 min-
In 4mins
400m Run
ME Air Squats
Wednesday
Fighter Pullup Progression
Jumprope practice between rounds
16min AMRAP
400m Run
3 Wall Walks
6/6 Pistols
Beginning September 1, we will be offering new memberships to simplify our system. Keep in mind that if you are already on an autodrafting membership, nothing will change! Only those who are purchasing one month at a time will see changes. Here's the deal:
All- Access Memberships
There will no longer be any commitment requirements for any of our memberships. The cost of the monthly membership will be $120 (a $10 savings off of the current single month of membership), and payments can be made via checking account or credit card. Attend an unlimited number of all classes offered at Octane. These will be auto-drafted every month on the same date as original purchase, but can be cancelled anytime. Just let us know at least 3 days before your next payment is due.
The 6 month commitment at $100/month will no longer be available! If you want to get in on this before it's gone, be sure to sign up by August 31. Once you fulfill your 6 month commitment, you can cancel or continue your membership indefinitely for $100.
The other option is a 10 class pack, which will still cost $130 and can be paid however you wish, since this is a one-time purchase.
Yoga Memberships
Monthly memberships for yoga are $75, and will be auto-drafted each month. Attend an unlimited number of yoga and PiYo classes. Cancel anytime... just be sure to let us know at least 3 days before your next payment is due.
10 class packs for yoga are still available for $80. Drop-in classes are $8 and there will be one free yoga class per month on Sundays.
Monday
Fighter Pullup Progression
200m Run between rounds
*A- 10-9-8-7-6-5-4-3-2-1
Pushups
B- Plank Hold
A- 10-9-8-7-6-5-4-3-2-1
Goblet Squat
B- Goblet Squat Hold
1 min ME Butterfly sit-ups
-rest 1 min-
1 min ME Butterfly sit-ups
*Group A does 10 pushups while group B holds a plank, then they swap. Then A does 9 pushups, while B holds plank, etc. Squats follow same procedure.
Friday
Fighter Pullup Progression
Foam/ ball rolling between sets
Partners, for time
A- 10 WB + 20 DU
B- ME Butterfly Situps
Switch after "A" finishes. Continue until a total of 150 situps are completed
Rest together, work together!
Wednesday
Fighter Pullup Progression
Prying Goblet Squats
8 RFT
8 Deck Squats
8 Strict TTB
8 Broad Jumps
Monday
Fighter Pullup Progression
5/5 Weighted Step-ups
15 min AMRAP
15 HRPU
20 KBS
25 DU
*E3MOM, 10 Burpees
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Modified
Fighter Pullup Progression
5/5 Weighted Step-ups
15 min AMRAP
15 HRPU
20 KBS
75 Singles
*E3MOM, 5 Burpees