Workouts
Baseline
ROM drills
3 Rounds
3 Inchworm + Pushup
10 Walking Lunges
100m Run
30 seconds Jumprope
Work Capacity
20 min AMRAP
1 Wall Walk
10 Broad Jumps
20 Battling Jumprope or DU (or 60 singles)
100m Sprint
Rest 60 sec
Durability
Rolling and stretching
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
10 GSQ
Bear Crawl
Strength
2 Sets
3-5 DFSQ
3-5 Pullup
2-3 min mobility: focus on ankles/ hamstrings and hips
Work Capacity
60:0 x 3 Rounds
Upper Cut
Ball Slams
Alternating Clean and Press
Durability
3 Rounds
30 sec Plank
up to 20 sec Active Hang
Upper body rolling
We've made it to final week of the 8 week kettlebell challenge! This week will be a de-loading week, meaning we will be really scaling the strength rounds back. You will stick with the weights and progressions you have worked up to on each exercise, but will only be performing 1 or 2 sets of each. You'll have the weekend off (no Saturday workout this weekend!) and we will do the final assessment next Monday so you can see how much you've improved!
There won't be an 8:30am class today! I have to get my youngest daughter off to camp for the week 😩, so I'm unable to teach at 8:30. The 10:30 class is still on! if you haven't downloaded the MindBody Connect app, do it! You can pull up Octane Training and see the current class schedule for every day. You can see that the 8:30am class has been cancelled, and you can go ahead and sign up for the classes you plan to attend.
Baseline
Shoulder ROM with PVC
3 Rounds
3/3 Halos
3/3 Windmills
5 GSQ
1/1 TGU
Strength
2 Sets
3-5/3-5 Single Leg DL
3-5/ 3-5 MP
2/2 Arm Bar Stretch
Work Capacity
10 KBS
10-9-8-7-6-5-4-3-2-1
GSQ
Pushups
Durability
3 Rounds
30 sec Hollow Body Hold
30 sec/ 30 sec Couch Stretch
Happy Father's Day! Since today we are honoring all the dads out there, I thought it would be a great time to introduce this dad...
Matt Green is a family man. He's a service manager at Century Link, father of 2 boys, husband to Maria, who cares for young children during the day, and he moonlights as a football referee. Matt joined Octane Training one year ago to stay in shape for his demanding job as a ref. Matt's son Kevin (who attends Sterlington High School) started joining him in class this year to prepare himself for football, and Kevin also attended the Youth Prehab And Conditioning class at Octane recently. The entire Green family are some of the nicest, most giving group of folks I know, and Matt and Kevin always bring their friendly attitudes with them to class. They're not only constantly pushing themselves to improve, but are always encouraging of everyone else in class, as well. If you attend the 4:15 or 5:30pm classes at Octane, you'll probably have the privilege of training alongside these guys!
When asked about his reasons for attending Octane, with so many other fitness facilities around, Matt says:
“I train because I want to feel and look better and be a better role model for my family. Personally knowing Shannon and her family, I know her passion for fitness and conditioning and it carries over to her students. Having friends who have trained with her gives her enormous credibility in the community.
One big thing that keeps me coming back is the Octane family. Through their encouragement and fellowship it really is an awesome place to be.”
About the benefits he's seen since training with Octane, Matt had this to say:
“I can really tell my endurance and cardio are better. When I first started I couldn’t finish a class. Now there are times when I’ve been the first to finish.
Also, I could never run very far before without stopping. Now I can run at least 800m without stopping, finish a work capacity cycle and run another 800m without stopping.
During the recent flooding we had in our neighborhood it was very noticeable what a difference Octane Training had made. There would have been no way for me to have helped distribute sand bags and walk 100’s of yards in waders for hours without the conditioning Octane had provided.”
Keep up the great work, Matt and Kevin! Thanks for being a part of the Octane crew!
Baseline
3 Rounds
3 Inchworm with pushup
10 Ball Slams
10 Air Squats
20 Jumping Jacks
Work Capacity
90:30 x 2 Rounds
Row
Ring Push-up or plank
Jump rope
Sit-up
Burpee box jump
Durability
Rolling
Baseline
Shoulder mobility with PVC
2 Rounds
10 walking lunges
20 shoulder taps
30 jumping jacks
20 mountain climbers
10 good mornings
Strength
5 Rounds
3-5 Double Front Squats
3-5 Pullups
Handstand practice or hollow body
Work Capacity
3 Rounds, 60 each
Hot potato
Alternating Snatches
Pass through lunges
Durability
Stretching
Baseline
3 Rounds
1/1 Arm Bar
3/3 Halos
5 Prying GSQ
Strength
5 Rounds
3-5/3-5 Single Leg DL
3-5/3-5 MP
2-3 min rest /mobility work
Work Capacity
10 Rounds, 5 breaths between each
10 KBS
-Then-
5/5 TGU
-Then-
20 H2H KBS
*This workout is intended to be fairly easy, geared more toward recovery/ practice work. Work hard on the strength round, and treat the work capacity as kettlebell practice!
Durability
Stretching
We have two outings on the schedule for the ladies... On Friday, July 1 and also on Friday, August 12. We will be taking a pole aerobics class at Pole Fitness Boutique in West Monroe. It will start at 6:30pm and the class is 1 hour and 15 minutes long. We'll head out for dinner and drinks after. This will be fun!! They can take 15 people at a time, so get signed up as soon as possible! Use your MindBody app or head to the schedule page and register for the "Girls' Night Out" class on either date (or both!). The cost is $15 per person, assuming we have a full class.
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Tonight's yoga class is going to be a bit different! Candy is out of town, so Shannon is going to be leading a rolling and stretching class. We're going to focus on the areas that tend to get tightly bound from extended periods of sitting. If you spend a lot of time at a desk, working on a computer, or staring at a phone, come join in and learn how to perform maintenance on yourself to help prevent tight, slumping shoulders and tension headaches. We'll also talk a bit about posture and tips for those of you who have no choice but to sit all day. Open to all- $8 drop-in for non members!
Baseline
3 Rounds
100m Run
30 sec Jumprope
20 sec Flutter Kicks
Bear Crawl
Work Capacity
30 min*
200m Run
12 Toe To Bar
400m Run
40 DU
*Obviously, this is not an all-out effort! Try to find an efficient pace that allows you to keep moving the whole time. If this means that you plan some walk/run intervals during the runs, that's perfect! Just try to keep moving, and remember to BREATHE.
Durability
Roll calves
Stretch
Baseline
2 Rounds
10/10 Bird Dogs
5/5 Halos
5/5 Windmills
20 sec Prying GSQ
2/2 TGU
Work Capacity
You Go, I Go (Single KB)
1/1-2/2-3/3-4/4-5/5-4/4-3/3-2/2-1/1
Clean +Press +Squat- L
Clean +Press +Squat- R
Then
1/1-2/2-3/3-4/4-5/5-4/4-3/3-2/2-1/1
KBS+ High Pull + Snatch- L
KBS+ High Pull + Snatch- R
Durability
2 min Hollow Body Hold
This is week 7 of the 8 week kettlebell challenge!
Baseline
Shoulder ROM with PVC
3 Rounds
1/1 Arm Bar
3/3 Halos
3 GSQ
3 BU Presses + 3 Lunges-L
3 BU Presses + 3 Lunges- R
Strength
5 Sets
3-5 DFSQ
3-5 Pullup
2-3 min rest/ mobility work
Work Capacity
4 Rounds
8 KBS
8 1-Arm KBS- L
8 1-Arm KBS- R
8 H2H KBS
Durability
Lower body mobility:
Couch Stretch
Roll Glutes/ hamstrings
Hamstring stretch with bands
Figure 4 stretch on wall
