Workouts
Baseline
3 rounds
1/1 Arm Bar
3/3 Halos
3/3 Windmills
5 Good Mornings
Work Capacity
4 Rounds
5 Double Push Press
10 KB Swings
5 Pullups/ Ring Row
5 Goblet Squat
100m Single KB Farmer's Carry
20 Ball Slams
400m recovery run
Rest as needed to maintain good form throughout!
Durability
Rolling and stretching
Baseline
Roll feet
Ankle mobility walks
3 Rounds
Bear Crawl
Prisoner Squats
100m Run
Strength
4x 2-6
1A Pullup
1B Pistol
1C Arm Bars/ Thoracic-3
2A HSPU
2B Hardstyle Situp
2C Prying GSQ/ Figure 4 stretch
Work Capacity
5x
50m sprint/ walk back
Durability
Rolling/ Stretching
Baseline
3 Rounds
10/10 Bird Dogs
10 Air Squats
20 Mountain Climbers per leg
10 Prisoner Lunges
Work Capacity
30:15 x 5 each*
Rowing
Battling Jumprope
Frog Thrusters
KB Swings
Pushups (modify to shoulder taps)
Flutter Kicks
*Complete 5 rounds of one exercise, then move on to the next.
Durability
Stretching
Baseline
8 min TGU practice
Strength
5 x 2-6
1A Deadlift
1B Floor Press
1C Mobility
2A Squat
2B Bent Over Row
2C Mobility
Durability
50 Situps
Roll out
Baseline
PVC Shouder Mobility
3 Rounds
3/3 Halos
10 Good Mornings
30 sec Jump Rope
Work Capacity
For time, 25 min cutoff
400m Run
40 KB Swings
40 DU or Battling Jumprope
40 Air Squats
300m Run
30 KB Swings
30 DU or Battling Jumprope
30 Air Squats
200m Run
20 KB Swings
20 DU or Battling Jumprope
20 Air Squats
100m Run
10 KB Swings
10 DU or Battling Jumprope
10 Air Squats
Durability
Couch Stretch
Stretching with Bands
This is the final week of our strength phase! I hope you guys are still keeping track of your weights/ progressions and reps, because it will be very useful for you to refer back to next week, when we begin our next phase!
Baseline
2 Rounds
Bear Crawl length and back
200m Run
5 Pushup to Down Dog
10 OH Squat with PVC
200m Run
Strength
5 x 2-6
1A HSPU
1B Pull up
*1C 60-120 sec mobility work
2A Pistol
2B Hardstyle Situp
*2C 60-120 sec mobility work
Mobility work is your choice! Roll out, arm bar stretching, PVC shoulder mobility, halos, prying goblet squats, etc. Go with whatever you feel like you need.
Durability
Roll and Stretch
Track workout at 8:30am! Meet at Sterlington High school track instead of the gym!
Baseline
400m Run
Bear Crawl down and back
20 Prisoner Squats
20 Situps
20 Supermans
400m Run
Strength
5x 2-6
1A DFSQ
1B Bent Over Row
1C 30sec/ 30sec Brettzel
2A Single Leg DL
2B Floor Press
2C 30sec/ 30sec Couch Stretch
Durability
Rolling/ Stretching
Baseline
8 mins
2/2 TGU
100m Run
Work Capacity
25 min AMRAP
1 Wall Walk
10 KB Snatches (5/5)
20 DU or Battling Jumprope
100-200-300-400-500… Run
Durability
3 Rounds
10 Toe to Bar or V-Ups
30 sec/ 30 sec Brettzel
Blue, red and green will be available again, and this time, we will also be getting purple and charcoal!
Orders are going in this Friday for new Octane tees! Free shirts go to those who attended 20 classes during the attendance challenge, or they can be ordered for $20 each. Please order ASAP and submit any payments due with cash or check this week. Thanks!!
Ankle Mobility
Walks- heel, toe, outside, inside, toes out, toes in
Then, 3x
20 sec Prying GSQ
5/5 BU Press
5/5 OH Walking Lunges
20 Mountain Climbers
Strength
4 x 2-6
1A HSPU
1B Hardstyle Situp
1C Arm Bar Stretches
2A Pullup
2B Pistol
2C 60-120 Brettzel
Work Capacity
800m Run for time
Durability
Couch Stretch
Fig 4 Stretch
