9.29.2016

American Heart Association Heartsaver CPR and AED certification will be held at the gym on Sunday, October 9.  Class starts at 4:30pm and is limited to 10 people.  If you're interested, sign up on the class schedule ASAP!  Cost is $25 and you will receive your AHA CPR card, good for 2 years.  Thanks to Lee Ann Box for coming to teach this class for us!

Thursday

Baseline
3 Rounds
1/1 Arm Bar
15 sec Prying GSQ
5/5 KB Thrusters

Strength
3 Rounds, 2-6 of each.  Rest as needed
Deadlift
HSPU
Pullup
Pistol/ Split Squat

Work Capacity
EMOM x 5 mins
10/10-8/8-6/6-4/4-2/2
Snatches

Durability
Stretching

9.28.2016

Whatcha looking at, Scott?   

Candy will be teaching a special Saturday morning yoga class this weekend!  This will be held in place of the usual 8:30am workout.  If you were planning to come to the workout, you should STILL plan to come try yoga!  Guys, you need this too!

Wednesday

Baseline
3 Rounds
5 Pushup + Down Dog
10 Prisoner Squats
20 Jumping Jacks
100m Run

Work Capacity
5 Rounds (25 min cutoff)
400m Run
30 DU
20 Wall Balls
10 TTB*

*Strict toe to bar!  Modify to partials, rings on the floor, or V-Ups.

Durability
Roll and stretch

9.27.2016

Throwback to when we set up camp in the old Sea of Fun/ dance studio space (which later became Foundry) while our gym was being finished.  Good times ;)

Tuesday

Thoracic-3
PVC Shoulder Mobility

Baseline
3 Rounds

1/1 TGU
5 GSQ
Bear Crawl Down and Back

Strength
2x 10-20
1A Double MP
1B KBS
1C Foam Rolling Back/ Hamstrings

2A Bent Over Row
2B Double Front Squat
2C Ball Rolling Pecs/ Shoulders

Work Capacity
You go, I go
30-20-30-20 
KBS

Durability
3 x 20 sec each
Hollow Hold
Plank



 

9.26.2016

Girls night out is scheduled for this Friday!  We'll be going for round 2 of pole aerobics class... sign up ASAP on the schedule!  If we don't have at least 8 people signed up by Wednesday, we'll try a later date! 

Monday 

Baseline

Roll feet/ Ankle Mobility walks

3 Rounds

10 Stick DL

10 OHSQ

20 Mountain Climbers

Work Capacity

3 Rounds

6-12 Deadlift

6-12 Push-up

400m Run

6-12 pull-up

6-12 Pistol/ split squat

30 Situps

Durability

Roll out

9.24.2016

Saturday

Baseline 

 3 rounds

100m run

10 shoulder taps

10 super man

15 sec hollow hold

Work capacity

800m run

30 push-ups

10 ttb

600m run

20 push-ups

10 ttb
400m run

10 push-ups

10 ttb

Durability 

Stretching

9.23.2016

Friday

Baseline
 3 Rounds per side
TGU (up only)
3 Windmills
1 Thruster
TGU (back down) 

Strength
 2x 2-6
Double MP
Deadlift 

Bent Over Row
DFSQ

Work Capacity
 5-4-3-2-1
Single Arm Swings- L
Snatches- L
Single Arm Swings- R
Snatches- R

Durability
Stretch with bands

9.22.2016

Baseline
Shoulder/ Hip Mobility
 
 4 Rounds
10 Knee to Elbow Plank
Walking Lunges (Length of gym)
High Knees (Length of gym)
Butt Kickers (Length of gym)
100m Run

 Work Capacity
 20 min Cutoff

 10-9-8-7-6-5-4-3-2-1
 Burpees
Killers, Per Leg
50m Sprint with walk back
 
 Perform each round as fast as possible, using the walk back as rest between sets.

Durability
50 Sit-ups 

9.21.2016

Starting today, the Wednesday evening yoga class is moving up to 5:30pm! 

Wednesday

Baseline 

3 Rounds

1/1 Arm bar

3/3 Halo

3/3 Windmill

5 GSQ

10 Good morning

Work Capacity

1 Round, 10-20 reps of each

KBS

Push-up

Pull-up

Lunge/split squat

Then,  

60:120 x 6

KBS

Then,  

400m run for time

Durability

upper back mobility

9.20.2016

Tuesday

3 Rounds
5 Pushup + Down Dog
20 second Prying GSQ
10/10 Bird Dogs
10 Prisoner Squats
1 Lap around the parking lot

Work Capacity
1 Round, not for time.  Rest as needed to maintain quality!
5/5 TGU
800m Run
*6-12 Double MP
*6-12 KB Swings
*6-12 Bent Over Row, per side
*6-12 Double Front Squat
800m Run
5/5 TGU

*Remember when we did our metabolic strength training phase, and you were working in the 6-12 rep range for each exercise?  Well, if you recorded your weights during this phase (ahem, like I told you to), now is when you want to refer back to those workouts!  Take a look at what weights you used for these exercises by the last week of that phase, and start there.  You should be able to get at least 6 good reps, but not more than 12!

9.19.2016

Lee Ann Box will be holding an American Heart Association Heartsaver CPR class at Octane on Sunday, October 9 at 4:30pm.  The cost to attend is $25 and includes your CPR card.  This is a really convenient way to get certified!  This is open to anyeone- Octane membership not required!  Only 10 people can be accommodated, so sign up quickly.  If there is enough interest, LeeAnn is willing to teach a second class, also.  To sign up, head to the schedule, find the CPR certification on October 9, and sign up!

Monday

Baseline
PVC Mobility

3 Rounds
3 Inchworm + pushup
10 Ball Slams
10 Prisoner Walking Lunges
100m Run

Work Capacity
20 min AMRAP, 200m Run every 4 mins*
20 Box Jumps
10 Pushups
20 Air Squats
10 Pullups/ ring rows

Start with a 200m Run, then begin the AMRAP.  Stop where you are at the 4:00 mark to run again, and pick up where you left off when you get back.  You will also stop and run at 8:00, 12:00, and 16:00.

Durability
Couch stretch, Hamstring stretch, roll and stretch calves