Workouts
A little post workout box breathing to kickstart the recovery process...
Box breathing/ rolling trouble spots/ ROM drills
250m Row
15 Push Press
200m Run
15 Box Jumps
5 Rounds
5 Push Press
3 Rounds
1 min ME Wall Balls
1 min ME KB Swing (KB deadlifts)
1 min ME Box Jumps (over the ball jumps or step ups)
1 min ME Push Press (16/12kg)
1 min Max Calorie Row
1 min Rest
If you missed out on a Wednesday's "Angie", you can still come make it up on Saturday during open gym time! 😉
Box breathing/ rolling trouble spots/ ROM drills
200m Run
30 Jumping Jacks
200m Run
30 Singles
200m Run
15 DU
30 Min AMRAP
400m Run
50 DU (if modifying, everyone should attempt at least 10 DU before switching to singles)
Yoga, any form, or active stretch.
Those of you who were with us at this time last year surely remember this workout. Before you panic and decide you'll be skipping class tomorrow, remember that this will be modified for you as needed! Up to this point in the program, you haven't even seen many pullups, so to jump in and crank out 100 of them tomorrow may not very wise for most of you. Last year, we had finished a long cycle of the fighter pullup progression before starting the SEAL program, so we were a bit more prepared for this one...
As always, the workouts at Octane are intended to help you improve yourself, rather than compete against anyone else. So we intend to scale this to suit your individual needs to help you accomplish that. Those of you who feel ready can certainly go through this workout as written, and I know many of you thrive on these challenges! Those of you who aren't quite there yet will have many options to make this workout work for you.
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
5 Air Squats
5 Squat Jumps
5 Pushups
5 Situps
5 Rounds
5 Double Front Squats
Crossfit’s Angie
For Time
100 Pullups (modify with bands, as jumping pull-ups or ring rows)
100 Pushups
100 Situps
100 Air Squats
* All reps must be completed of one exercise before moving to the next. Modify by splitting the reps as desired (10x 10 of each exercise, for example), or doing this as a partner workout.
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
10 Minutes
TGU practice
15-12-9-6-3
KBS
Box Jumps
Weighted Situps (using wall ball or kettle bell)
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
10 OH Squats with PVC
10 Pushups
5 Rounds
5 Overhead Squats (double kettlebells, or modify to single KB, or Front Rack Squats)
5RFT
400m Run
15 OH Squats
Yoga or active stretch.
Open gym day! Make up a workout you missed or come play!
Box breathing/ rolling trouble spots/ ROM drills
5/5 Single Arm KB Swings
100m Run
5/5 KB Cleans (16/12kg)
200m Run
5/5 Snatches (16/12kg)
300m Run
5x
5/5 Clean and Press
5 Rounds
10 Double Clean and Press (modify to 5 per side)
100m Run
30 second rest
Shoulder Mobility
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
10 Good Mornings
Bear Crawl Fwd/ Bkwd
5/5 KB Thrusters
3 Burpees
Stations
1 min each x 3 Rounds
KB Swings
Pushups (or plank hold)
Box Jumps (or step ups)
Situps
Ball Slams
Rest 1 min
No rest between exercises- clock doesn’t stop! One minute rest between rounds.
Rolling and active stretch
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
10 KB Deadlifts (single KB)
10 2-count Mountain Climbers
5/5 Push Jerks (20/12kg)
5x
5/5 Single Leg Deadlifts (or 5 regular DL)
For Time
800m Run
25 Hand to hand KB Swings
25 Wall Balls
25 Dips (between boxes, or amplify on rings)
800m Run
Yoga or active stretch.
For those of you doing the Track Your Macros program, don't forget to submit your 2 week progress check ASAP! If you submitted your form after 1pm Monday through noon on Tuesday, you will get your update from me by Tuesday afternoon! Go to learning.trainoctane.com and find the 2 Week Progress Check under "Weekly Assignments."
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
25 Jumping Jacks
15 Situps
5 HRPU
20 min AMRAP
400m Run
10 Thrusters (Double KB: 20/12kg)
10 Knees to Elbows
Yoga or active stretch.
