Workouts
In case you missed it, we have a contest going on! Win a one month Octane membership to give a friend for Christmas :) Take a photo at Octane, post it on Facebook or Instagram, write why you love Octane and why your friend is so deserving. Be sure to tag Octane Training and include #Octanefreemonth. Whoever gets the most likes on their post by this Friday at 5pm is the winner!
5RFT
400m Run
4 Wall Walks
8 Strict Toe To Bar
This is week 2 of the December attendance challenge! Between the workout classes, yoga, PiYo and cycling, there is an opportunity to get 10 points per week. No excuses! You only need a total of 18 for the month. This is a great time to mix things up and try out something different if you haven't been to any class other than the workouts before! Speaking of... cycling starts at 7pm tonight! Be sure to sign up to reserve your trainer. Head to the schedule page or use your Mindbody Connect app to sign up!
Tabata, alternating
Hollow Body Hold
Superman
Then, 12 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 RFT
10 Box Jumps
20 Ball Slams
30 DU (90 Singles)
*5 Burpees EMOM
For Time
21-15-9
Butterfly Situps
KBS
*Pushups
400m Run between each set
*No sloppy hand release pushups, guys! Stay tight, hips in line with the shoulders, chin tucked (don't peck the ground!) and keep those elbows tucked in close to your sides.
Ok guys, we're back to our regular schedule this week, so it's time to get back on track! There WILL be a December attendance challenge to keep you motivated through the holidays, so plan to be in class regularly! Anyone who attends at least 18 classes during the month of December will be entered to win a prize pack worth $100. This time around, 2 classes per day WILL count as 2 toward your goal, but only if they are 2 different classes. For instance, a workout and a yoga class, or a workout and a cycle class will count as 2, but 2 workouts will only count as 1. I don't expect anyone to come to 2 workouts in a day, but I never know what you guys will do to try to win something :-PThis will be good, so get your hiney to class!
Don't forget about the indoor cycling class at 7pm tonight! :)
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Fighter Pullup Progression
10 Hollow Rocks between each set
For Time, 10 min cutoff
10-9-8-7-6-5-4-3-2-1
Wall Balls
Burpees
Schedule for Monday and Tuesday: 5am, 8:30am, 5pm and 6pm
For time
100 DU
50 air squats
80 DU
40 push-ups
60 DU
30 sit-ups
40 DU
20 wall balls
20 DU
10 Burpees
There will not be a Saturday class this weekend! For next week, there will be 5am, 8:30am, 4pm and 5pm classes on Monday and Tuesday. Wednesday will be 5am, 8:30am, 4pm, 5:30 PiYo and 6pm Yoga. There will be an 8:30am class on Thanksgiving Day and Friday. Have a great (real food) Thanksgiving, everyone! Because I know you ALL are still sticking with the 100 Days of Real Food Challenge, ahem....
For Time
400m Run
10 Toe to Bar
20 Burpees
30 Air Squats
40 Situps
50 KBS
60 DU
200m Run
60 DU
50 KBS
40 Situps
30 Air Squats
20 Burpees
10 Toe To Bar
400m Run
5 Rounds
8 Ring Pushups
8/8 Step Ups
4 Rounds
Handstand*
ME Chin Hang
3 Rounds
8 Ring Dips
10 Hollow Rocks
Then
800m Run
*For handstands, practice holding a handstand on the wall, hollow body position (don't let that back arch!) or start working on freestanding handstand. No more than 30 seconds each round.
Good news! Joe Dee was able to hook up a couple of bikes to our trainers that DO NOT have a rear quick-release wheel with no problem! So... I won't make any promises, but if you've been wanting to join us for cycling class and haven't come because your bike doesn't have a quick- release wheel, just bring your bike and come on! Don't forget to sign up, to be sure you'll have a trainer!
3x
30 sec each
DU
KBS
Pushup
Rest
3x
DU
Air Squats
Butterfly Situps
Rest
3x
DU
Ball Slams
Walking Lunges
Rest
5 RNFT
Pullups (use FPP)
HSPU
Pistols
For Time
21-15-9
Wall Balls
Burpees
