2.13.2016

Saturday

Baseline
Box breathing/ rolling trouble spots
ROM drills

2 Rounds
200m Run
15 Double KB Cleans

Work Capacity
3 min AMRAP x 5 Rounds
Rest 1 min between each round.
3 Double KB Cleans (or 3/3 single arm)
6 Burpees
9 Situps

*In 3 minutes, complete as many rounds as possible.  Rest 1 min.  Repeat the 3 min AMRAP.  Rest 1 min… etc, until 5 rounds of the AMRAP have been completed, for a total of 15 working minutes.

Durability
3 mile or 30 min run at moderate pace. 

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.12.2016

Friday

Baseline
Box breathing/ rolling trouble spots
ROM drills

800m Run
3 Rounds
10 H2H KB Swings
10 Pushups
10 Situps

Strength
10 Rounds
3 Suitcase Deadlift

Work Capacity
For Time
150 Double KB Thrusters (16/12kg)

Durability
3 Rounds
20 Strict TTB (mod to V-Ups)
10 Supermans

Yoga hip and shoulder mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.11.2016

Thursday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
200m Run
20 KB Swings
10 Squat Jumps
Bear Crawl 10m

Work Capacity
10-9-8-7-6-5-4-3-2-1
Pullups
Pushups
Box Jumps

Durability
Accumulate 2 min hollow body hold.

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.10.2016

Wednesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
200m Run
5 Push Press
5 HSPU (mod to pike pushups)
5 Pullups (mod to ring rows)
5 PVC Shoulder dislocates

Strength
10 Rounds
3 Push Press

Work Capacity
15 min AMRAP
20 Ball Slams
20 Step ups
20m Run

Durability
50 Weighted Situps
30 Good Mornings

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.9.2016

Tuesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
3 Cleans + 3 Snatches + 3 OH SQ- Left Side
Repeat Right
5 Pushups
Bear Crawl 10m

Work Capacity
30:30 x 10 Rounds
ME Snatches (switch sides as desired)

Then
100 DU

Durability
1 mile run for time

Yoga shoulder mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.8.2016

Week 6

Goal of the week- Focus

Every morning, come up with one goal to focus on.  It can be something you want to accomplish, or something you feel would make the day awesome.  Write it in your journal in the morning, and check it off at night.

Each day is an opportunity to get closer to your goals.  You all should have at least one goal on the board in the gym that you want to accomplish in 2016.  If you haven’t done this yet, then THAT is your first goal- to make a goal!  The only way to work toward your larger goals is to take one step toward them every single day.  So, before you start your day, decide on one thing you can do that will move you in the direction you want to go, and get it down on paper.  

Maybe you have a lot of things hanging over your head that you need to work through, and they don’t have anything at all to do with your 2016 goal.  That’s ok!  Pick one thing that needs to be done, and make that your goal.  Those baskets of laundry that need to be folded may not be part of your goal for the year, but staying on top of those little things DO actually help clear the path for you to keep moving forward.  And it always helps to be able to check that one item off your list in the evening and feel like you have done something productive every single day.  Keep in mind that your goal one day may be to kick your feet up and actually take 15 minutes to yourself and relax.  Doing nothing can be productive for you, too!  Anything that meets a current need or desire, or something that will make you happy counts.  The point is to focus on what is important to you, and to get it done.  Add focus to every single day, to ensure that you use each one to move in the direction you desire to go.   

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Monday 

Baseline
Box breathing/ rolling trouble spots
ROM drills

400m Run
15 Air Squats
400m Run
15 GSQ

Strength
10 Rounds
3 Double KB Front Squats

Work Capacity
5 RFT
30 Situps
20 KB Swings
10 Box Jumps

Durability
3 Rounds
60 sec Plank
10 Good Mornings

Yoga hip mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.6.2016

Saturday

Baseline
Box breathing/ rolling trouble spots
ROM drills

30-20-10
Air Squats
KB Swings

Work Capacity
Every 2 min x 7 Rounds
200m Run
ME Burpees

Durability
2 Rounds
400m Sprint
400m Jog

Yoga or active stretch.

Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.

2.5.2016

Sign up to join us for the Spartan Race in Houston on March 12!  The distance is 3-5 miles, and you do not need to be a runner.  There will be mud and obstacles, which we will get through as a team!  And don't worry, no electric shocks are involved ;)  Register with team Octane Training for the 11:15 wave.  Discount code ORM15 will get you 15% off.

Friday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds, Double KB
6 Suitcase DL
6 Cleans
6 FSQ
6 Push Press
6 Pushups

Strength
10 Rounds
3 Deadlifts (Double or Single KB)

Work Capacity
5 RFT
5/5 Cleans
10 Pushups
25 DU

Durability
30 Knee-ups (in plank position with feet in rings, or modify to v-ups)

Yoga or active stretch.

Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.

2.4.2016

Thursday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
10 Walking Lunges
10 Bear Crawl Steps
10 Good Mornings
10 Straight Leg March
10 KB Swings

Work Capacity
Partners
A- 400m Run
B- 100m Lunges + 100m Traveling KB Swings

B Starts lunges, while A runs 400m.  Once A returns, he takes over the lunges while B runs.  Partners continue swapping until both 100m of lunges and 100m of traveling swings are complete.

Durability

Yoga or active stretch.

Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.

2.3.2016

Wednesday

BASELINE

Box breathing/ rolling trouble spotsROM drills

400m Run

3 Rounds

5 Strict Press-L

5 Push Press-L

5 Push Jerks-L

5 Strict Press-R

5 Push Press-R

5 Push Jerks-R

10 Air Squats

STRENGTH

10 Rounds
3 Double Push Press

WORK CAPACITY

5 MIN AMRAP OF EACH

5 BoxJumps + 7 ToeToBar

5 HSPU + 7 Wall Balls

5 Burpees + 7 Thrusters

DURABILITY

100 Situps

20/20 Windmills

Yoga or active stretch.

Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.