Workouts
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar Stretch
5/5 Halos
5/5 BU Press
Strength
5/5 TGU with 3 windmills at top
Work Capacity
30-20-10
Uppercut
Goblet Squat
Single Arm Press
Snatch
Durability
Yoga or active stretch. Focus on hamstrings and lower back
*Good mornings with PVS pipe: PVC should remain in contact with tailbone, upper back and back of head throughout the entire move. This is a proper hip hinge. Remember this form when you do your kettlebell swings!
Baseline
Box breathing/ rolling trouble spots
ROM drills
30-20-10
Walking Lunges
Jumping Jacks
Good Mornings with PVC
Bear Crawl width of gym and back
Strength
3 Rounds
30 sec Hollow Body Hold
Work Capacity
4 Rounds
30s Each for Max Reps
KBS
Pushups
Step Ups- Left
Step Ups- Right
Rest
Durability
Accumulate 2 min in prying goblet squat or OH squat*.
*If the prying goblet squat position comes easily, and you are able to sit in the bottom of the squat with good form (no rounding of the back, heels down) without the help of a kettlebell, work on holding a PVC overhead in the bottom of the squat.
Yoga or active stretch.
Baseline
Box Breathing
ROM Drills
3 Rounds, 30 seconds each
Spiderman Plank
Air Squats
Pushups
Supermans
Work Capacity
For TIme
3 Rounds
25 KB Swings
15 Goblet Squats
10 Burpees
Rest 2 mins
3 Rounds
25 Ball Slams
100m Sprint
10/10 Killers
Durability
Accumulate 2 min Hollow Body Hold
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills with PVC
3 Rounds
20 sec Prying Goblet Squat
15 Thrusters
15 Mountain Climbers per leg
Work Capacity
For time
50-40-30-20-10
Wall Balls
200m Run
Durability
Couch/ suicide stretch- 90 sec per side
Yoga or active stretch.
The 21 Day Sugar Detox kicks off on April 2! To get signed up, head to April 2 on the schedule page or in your MindBody app, and sign up for the 21 Day Sugar Detox!
Baseline
Box breathing/ rolling trouble spots
ROM drills
STRENGTH
3 Rounds
Pullup Progression
Work Capacity
20 min AMRAP
400m Run
30 Situps
20 Pushups
Durability
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
5/5 Halos
3/3 Windmills
5 GSQ
10 H2H KBS
Strength
5/5 TGU
Work Capacity
10 Rounds, double kettle bells
You go, I go
2 Cleans
1 Press
3 FSQ
Durability
100 KBS
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Walking lunges
10 Good Mornings
10 Air Squats
Bear Crawl
30 sec jumprope
Work Capacity
For time, 20 min Cutoff
100 DU
50 Air Squats
40 Pushups
30 KBS
20 Box Jumps
10 Wall Walks
20 Box Jumps
30 KBS
40 Pushups
50 Air Squats
100 DU
Durability
3 Rounds
20 Hollow Rocks (modify to 20 sec Hollow Body Hold)
Couch/ Suicide stretch- 30 sec per side
Yoga or active stretch.
Baseline
Box breathing/ rolling trouble spots
ROM drills
400m Run
3 Rounds
10 Shoulder Dislocates with PVC
10 OH Walking Lunges with PVC
15 sec hollow body
20 Plank Shoulder Taps (or handstand shoulder taps, if able!)
STRENGTH
3 Rounds
ME Pullups
*See pull-up progression charts!
Work Capacity
5 Rounds for Time
10 Ring Dips (modify between boxes)
15 Double FSQ
200m Run
Durability
Accumulate 2 min in prying goblet squat
Yoga or active stretch.
The gym will be back to it's usual schedule on Friday, unless you hear otherwise! To help out our coaches, please register for class ahead of time if you plan to attend. You can head to the schedule page to sign up, or use your MindBody app! Thanks, guys!
Also, please keep in mind that we most likely still don't have running water. I highly doubt that the water leak has been fixed during this storm. And if any of you have flooding issues or any other problems associated with the storm, please let me know if we can help! I know our Octane crew is ready to help any of you in need. I hear that assistance may be needed at Sterlington Middle School to help fill sandbags, and if this is still going on tomorrow, my kids and I will be there helping between classes. Come join us there if you can! Remember the monthly goal for March? Be of service. I couldn't think of anything more appropriate right now.
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Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
3/3 TGU
6/6 Single Leg Suitcase Deadlifts
12 H2H KBS
Work Capacity
10-9-8-7-6-5-4-3-2-1
Snatches, per arm
Goblet Squats
Durability
Quick rolling to release hip flexors
Couch stretch- 1 min per side
Yoga or active stretch
DeWayne has some hops!
WARNING! Unfortunately, we don't have any running water at they gym right now. There's a water leak somewhere in the plumbing, so until it can be fixed, our water has been turned off. So please be sure to bring bottled water with you! We can run over to the Shell station to use the restrooms. So sorry about the inconvenience! Hopefully, it won't last long...
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
5/5 Halos
5/5 Windmills
5 Pushups
30 Singles
Strength
5 Rounds
5/5 Strict Press
Work Capacity
15 min AMRAP
1 KBS +1
1 Goblet Squats +1
1 DU +1
Add 1 rep of each exercise every round.
Durability
Roll calves, glutes and hamstrings.
Yoga or active stretch.
