Wednesday
Baseline
3x
20 mountain climbers
10 ball Thrusters
10 good mornings
Work Capacity
For time
50 DU
30 Pushups
50 Swings
30 Air Squats
50 Sit-ups
30 Wall Balls
50 Sit-ups
30 Air squats
50 Swings
30 Pushups
50 DU
Durability
stretching
Tuesday
Baseline
3x
10 Wall squats
5/5 Halos
1/1 TGU
Practice
4x
1-2-3
C+P right
C+P left
Pull-up
Then, for 8 mins:
Kb swings with active recovery
Choose a moderately heavy weight for you (not your heaviest swing). Don't swing until failure, but rather set the bell down when it begins to feel tough. This is your "comfortable stop". Take a 200m jog or 1 minute of jump roping, then start swinging again.
Durability
Rolling
It's time for a new assessment! Give this your best effort so you can get an honest assessment of your improvement at the end of June. Don't worry about everyone else's score... this is an assessment of YOUR improvement, not a test of how your ability compares to anyone else's.
Monday
Baseline
3 Rounds
10 Walking Lunges
5 Pushup to down dog
10 Frog Thrusters
100m Run
Work Capacity
Assessment!
In 2 min
100m Sprint
ME Burpees
-Rest 1 min-
In 2 min
100m Sprint
ME Wall Balls (20/16#)
-Rest 5 min-
800m Run for time
Scoring= For every rep of burpees and wall balls, subtract 1 second from run time.
Durability
Roll quads and stretch on wall
This is the last day of handstand progressions! I know many of you are very sad about this. 😜 I've seen a lot of progress over the past 8 weeks, and learning how to control your body like that has so many benefits, other than just being able to do cool tricks at parties. Great job, guys!
Don't forget that there will not be a class tomorrow at the gym. We'll be doing the Run for Mercy 5k at Forsythe Park instead! The race starts at 9am. Please register here to join us, and sign up with the Octane Training team!
Friday
Baseline
Wrist + shoulder mobility
5x
Handstand Progressions
10 Prisoner squats
20 Mountain climbers
30 sec jump rope
Work Capacity
30-20-10
Walking Lunges
Pushups
DU
400m run (one run at the end of each round)
Durability
Stretching
Thursday
Baseline
10 min TGU, alternating
Practice
5x
5 Deadlifts
5 Double Press
5 Pullups
Then,
5-4-3-2-1 Double Clean
5-4-3-2-1 Double Squat
10-10-10-10-10 Double Swings
Durability
Roll and Stretch
Run with the Octane Training team at the Run for Mercy 5k on Saturday! The run starts at 9am at Forsythe Park. The gym will be closed on Saturday, so meet us at the park instead! Kid carrying is optional. Look here for more info and to register!
Wednesday
Baseline
Roll calves and feet
SL march
Inv toe touch
30 singles
400m run
Work Capacity
4x, 20 min cutoff
30 Air Squats
30 sit-ups
30 DU
100m run every 2 mins
Durability
Stretching
Tuesday
Baseline
3x
1/1 Arm Bar
3 Prying GSQ
20 sec Hang
20 sec Hollow Hold
Practice
5x
10 Clean + Fwd Lunge + Clean + Bkwd Lunge, alternating
10 Pushups (amplify as needed)
5 Toe To Bar
Then,
10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1
Single Arm Swings
*start each round at the top of the minute
Durability
Stretching
These two decided to head to the track yesterday for a repeat of last weekend's workout! 🏃👊🏻 This photo isn't of the actual workout, by the way 😂.
Monday
Baseline
Wrist and shoulder mobility
5x
Handstand Progression
10 Walking Lunges
Bear Crawl
100m Run
Work Capacity
16 min AMRAP
400m Run
2 Wall Walks
6/6 Pistols or Step Ups
Durability
Stretch and roll
Saturday
Baseline
Wrist + shoulder mobility
5x
5/5 Halos
5 Prying GSQ
10 H2H KBS
HS Progressions
Practice
1/1- 2/2- 3/3
Swing
Swing + Clean
Swing + Clean + Press
Swing + Clean + Press + TGU
-1 min- 2 min- 3 min jump rope
Durability
Roll + stretch + alligator breathing
Friday
Remember this one? We did this exact workout just over two weeks ago, on Wednesday, April 5. Your 400m run time is still on the board, so push yourself to beat it! Meredith is doing an Ironman on Saturday... the least you can do is run your 400 meters a little faster 😜
Baseline
3x
20 Mountain Climbers
10 Inverted Toe Touch
10 Air Squats
100m Run
Work Capacity
800m Run
80 Situps
400m Run
40 Flutter Kicks, per leg
200m Run
20 Toe To Bar
Rest 5 mins, then
400m run for time
Durability
Couch stretch on wall- 1 min per side
Figure 4 stretch on wall- 1 min per side