Workouts
Hip/Ankle Mobility
3x
10/10 Bird Dog
10 OH Squats with PVC
10 Weighted Good Mornings
10 Easy Ring Rows
10-8-6-4-2
Pullup
Pistol
10-8-6-4-2
Handstand Pushup
Single Leg Deadlift
For the above ladders, choose the most advanced progression/ heaviest weight possible for each set. Rest as needed, and focus on practicing the move.
Snatches (modify to one arm swings)
Goal for snatches is not to put the kettlebell down!
Stretching on wall/ Roll as needed
Candy will not be holding any yoga classes for the rest of the year. But the first yoga class of 2017 is only 2 weeks away! Yoga will resume on January 4... you'll be enjoying that Savasana again before you know it! In the meantime, enjoy the holidays, and you can continue getting in your workouts at Octane! We'll continue our regular workout schedule through the holiday season.
PVC mobility
3x
10 Ball Thrusters
20 Mountain Climbers
30 Singles
Bear Crawl
1 min each x 4*
Row
DU/ Battling Jumprope
Ball slams
Spider-Man plank
Burpees
Rest
*This is a running clock, so you need to transition between stations as quickly as possible!
Stretching
3x
5/5 Halos
5 Prying GSQ
5/5 Windmills
5/5 Bent Over Rows
5/5 Kneeling press
4x
1 TGU up-R
3 Thrusters-R
1 TGU down-R
10 KBS
10 KB Wall Balls
1 TGU up-L
3 Thrusters-L
1 TGU down-L
10 KBS
10 KB Wall Balls
Accumulate 2 min Hollow Hold
The Octane Christmas dinner is tonight! Join us at 6pm at Bayou Roux for dinner and the usual shenanigans. Bring a wrapped gift ($20 or less) if you'd like to participate in the dirty Santa game! And as always, your family and kids are welcome to join us :)
3x
5 Push-up to Downdog
10 Frog Thrusters
10 Good Mornings (bodyweight)
10 Prisoner Squats
30 sec jumprope
3x
10 GSQ
1:00 ME DU
1:00 ME Situps
2:00 rest
Rest 5:00 after third set
3X
8x TTB
12 x Push-up
16 x KB Swing
Farmer Carry length of gym x 4
8x Burpee
Rolling/ stretching
Open gym day! Make up for a missed workout from earlier this week, work on a few skills, or roll out and have a cup of coffee... or all of the above! This is your chance to come do whatever the heck you want in the gym!
That time is upon us... the ONE day we all get to see what our workout pals look like in real clothes! Yay!! Join us for the Octane Christmas dinner at Fiesta Linda this Tuesday, December 20 at 6pm! If you'd like to participate in the dirty Santa game, bring a wrapped gift (anything!) under $20. Families and kids are welcome! Oh! And attending the dinner will count as one class attendance for the attendance challenge, so don't pass up a chance to count eating as a workout. It doesn't happen often!
3x
10 Tricep Towers
20 sec Hollow Hold
10 Prisoner Squats
20 sec Plank Hold
10 Deck Squats
20 Box Dips
30 Air Squats
40 DU/ Battling Jumprope
50 Walking Lunges
60 Situps
50 Walking Lunges
40 DU/ Battling Jumprope
30 Air Squats
20 Box Dips
10 Deck Squats
Then
250m row x 2
Rolling
Couch Stretch
Figure 4 Stretch
It's kettlebell day again! That means it's bare feet day in the gym- yay! But in this cold weather, fuzzy socks and slippers are encouraged.
Just once!!
3/3 Arm Bars
5/5 Halos
10 GSQ
10 Good Mornings
5/5 OH Walking Lunges
10 KB Hike Backs
10 KB Pendulums
5 mins
Work on Pullups- get as many strict reps as you can (or negatives, or ring rows), rest as needed, and repeat. Mobility/ rolling during rests.
Then 5-4-3-2-1
Double KB complex:
Suitcase Deadlift
Batwing
Clean
Front Squat
Push Press
Lunge/ Lunge
Perform the complex 5x without setting the kettlebells down. Rest as long as needed, then perform the complex 4x, etc.
Then, with single KB:
KBS
GSQ
Pushups
Stretching/ Rolling
3 Rounds
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
EMOM
5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups. Cutoff is 7 mins.
Rest 3 mins
EMOM
100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60. Cutoff is 6 mins.
Rest 3 mins
EMOM
7 Double Thrusters
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles. Cutoff is 5 mins.
Accumulate 2 mins plank
Accumulate 2 min hollow hang (modify to active hang- shoulders pulled away from ears)
3 Rounds
1/1 Arm Bar
5 Prying GSQ
5/5 Bent Over Row
5/5 Pushpress
4x*
15 KBS
12 Pistols (6/6)
9 TTB
6 HSPU (pike Pushups or military press)
1/1 TGU
*Not timed! Rest and modify as needed to maintain form. Approach each exercise as if you're practicing it, trying to master the technique, rather than trying to get through it quickly as possible, or settling for ugly reps in order to throw a heavier weight or greater progression than you can manage.
Then, you go, I go
30-20-30-20 KBS
Stretching with bands
5-10 mins stretching/ mobility
3x
10 prisoner squats
Bear crawl
Crab walk
100m run
5 Rounds
400m run
20 Box Jumps
20 Pushups
Rolling
