Workouts
Hip mobility drills
3x
1/1 Arm bar
5/5 Bottoms up press
5 GSQ
5 Good Mornings
5x
Squat Ladder
1/1 TGU
30 KB Swings
Rest until breath returns to normal before starting the next set.
*Squat ladder:
1-2-3 double squats
Re-clean the bells between each set
Stretching- hang and brettzel
Thoracic-3
3x
20 mountain climbers
10 Pushups
10 Air Squats
100m Run
1 min each x 3 Rounds
Rower
Ball slams
DU, battling jump rope, or Singles
Sit-ups
Burpees
400m easy run between each round
Stretching/ mobility
Wrist + shoulder mobility
5x
5/5 Halos
5 Prying GSQ
5/5 Bent Over Rows
Handstand progression
5x
*Pressing ladder
3-6 Pullups
30 sec Hollow Hold
Pressing ladder:
1-2-3 double presses
Re-clean the bells between each set
Then,
Kb Swing breathing ladder
Stretching and rolling
Throwback! June 28, 2013.
Join us at the Sterlington High School track at 8:30am for an old school Octane workout! This will be the only workout of the day. We'll be back to our regular schedule on Tuesday!
Open gym! This is your chance to make up a workout you've missed, get in some skill work, or work on your mobility.
For Easter Monday, we will be holding a single class at 8:30am... it will be an old school Octane workout at SHS track! No yoga on Easter Sunday. Enjoy the holiday weekend, folks!
Easter weekend schedule:
Good Friday: 5am, 8:30am, 10:30am
Saturday: 8:30am
Sunday: closed
Monday: 8:30am old school workout at SHS track!
Wrist + Shoulder mobility
5x
Handstand progression
200m run
KB Swing
Pushups
KB Swing
GSQ
Roll and stretch
Good Friday schedule: 5am, 8:30am, 10:30am. No 4:15 class!
4/4 TGU + 3 windmills, alternating
Double KBs- You go, I go
1-2-3-4-5-4-3-2-1
Swing
Snatch
Clean
Thruster
Accumulate 2 mins each: hollow hold, plank
Stretching
Wrist + Shoulder Mobility
5x
Handstand Progression
10 Walking Lunges
10 Good Mornings
30 sec Hollow Hold
400m Run
40 Squat Jumps
30 KB Swings
20 Goblet Squats
10 Burpees
20 Goblet Squats
30 KB Swings
40 Squat Jumps
400m Run
Roll quads
1 min/ 1 min Couch stretch
1 min/ 1 min Figure 4 stretch
3x
1/1 Arm Bar
5 Prying GSQ or Cossack Squats
5/5 Halos
Bear Crawl
3x
8-12 Deadlifts
8-12 Pull-up
8-12 Step ups, per side
1/1 TGU
Then, Tabata swings
Brettzel + alligator breathing
Wrist/ shoulder mobility
30 sec each x 3 rounds
Air Squats
Plank Shoulder Taps
Ball Slams
Flutter Kicks
Handstand Progression
3 RFT
15 Pushups (amplify in rings)
100m Sprint
30 sec Rest
15 KBS
100m Sprint
30 sec Rest
15 DFSQ
100m Sprint
30 sec Rest
15 V-Ups
100m Sprint
30 sec Rest
*These are SPRINTS! Each set should be performed at an all out effort.
Stretch and roll
