Wednesday
Baseline
3 Rounds
3/3 Samson Stretch
10 Straight Leg March Steps
10 Inverted Toe Touch Steps
10 Air Squats
100m Run
Work Capacity
For Time
800m Run
21-15-9
KBS
GSQ
800m Run
Durability
Roll and stretch
Tuesday
Baseline
PVC mobility- Pass Throughs, Figure 8s, Stick DL
5/5 TGU
Strength
2x 10-20
1A Pushup
1B KBS
1C Thoracic- 3
2A Pullup
2B Split Squat
2C Roll
Work Capacity
Snatches, per side
100m run between sets
Durability
3 Rounds
5 Hardstyle Situps
Stretch 1 min between sets
Monday
Baseline
3 Rounds
10 Good Mornings
5 GSQ
3/3 Windmills
Strength
3 Rounds, rest as needed
6-12 Military Press
6-12 Bent Over Row, per side
6-12 Double Front Squat
6-12 KB Swing
30 sec Plank
30 sec Hollow Hold
30 sec Prying GSQ
1/1 Arm Bar
Work Capacity
Tabata
Wall Balls
Durability
Couch Stretch
Saturday
Baseline
PVC Mobility
3 Rounds
10 GSQ
15 sec Hollow Hold
10 Lunges
20 Mountain Climbers
Work Capacity
400m Run
5 Wall Walks
10 Toe To Bar
15 Double Thrusters
20 Killers
25 Pushups
30 KB Swings
25 Pushups
20 Killers
15 Double Thrusters
10 Toe To Bar
5 Wall Walks
400m Run
Durability
Stretch
Thursday
Baseline
3 Rounds
100m Run
10 Walking Lunges
10 Shoulder Taps
20 Jumping Jacks
Strength
3 x 2-6
1A Pullup
1B Pistol
1C 100m/ 200m/ 300m run
2A Deadlift
2B Pushup
2C 300m/ 200m/ 100m run
Work Capacity
100 DU for time, 3 Burpees EMOM
6 min cut off
Durability
Roll/ stretch
Today is the last day to register for CPR certification held at Octane on Sunday! Sign up on the class schedule...
Thursday
Baseline
3 Rounds
1/1 Arm Bar
15 sec Prying GSQ
10/10 Bird Dogs
3 KB Drags
Work Capacity
3 Rounds
100m Farmer Carry
Situps
Battling Jumprope
Plank
Air Squats
Whoever is doing the farmer carry determines the length of the set
Then
You go, I go
30-20-30-20
KBS
Durability
Stretching
Wednesday
Baseline
3 Rounds
10 Good Mornings
5/5 Bottoms Up Press
10 GSQ
Bear Crawl
Work Capacity
2 x 10-20
Military Press
KB Swing
Bent over Row
Front Squat
800m run
Durability
Tabata
Flutter Kicks/ Planks (alternating)
Tuesday
Baseline
Thoracic-3
PVC Shoulder Mobility
8 min
TGU Practice
Strength
3x 6-12
1A Pushup
1B Deadlift
1C Foam Rolling Quads/ Lats
2A Pullup
2B Pistol
2C Foam Rolling Hamstrings/ Ball Rolling pecs and shoulders
Work Capacity
7x 50m Sprint/ Walk back
Durability
Stretch
Kelli is dancing again... if you've never been to a 5am class before, you're really missing out!
Monday
Baseline
Hip mobility
3 Rounds
10 Stick DL
5 GSQ
5 Knee to elbow planks
100m Run
Work Capacity
30 min AMRAP*
400m Run Every 6 mins (at 6:00, 12:00, 18:00 & 24:00)
10 Broad Jumps
20 Pushups
30 DU or Battling Jumprope (90 singles)
40 KB Swings
*This workout isn’t about going as fast as possible! It’s about trying to keep a steady pace the whole time.
Durability
Roll and stretch
Remember that the Saturday morning class this week is yoga! Open to non-members for $8 drop-in.
Friday
Baseline
3x length of gym
Bear Crawl
Walking Lunge
Squat Skips -R
Squat Skips- L
100m Run
Work Capacity
Tabata (20:10 x8 of each)
Row
Situps
Pushups
25m Shuttle Run
Air Squats
Durability
Rolling/ Stretching