Thursday
Baseline
3x
5 Prying GSQ
5/5 BU Press
10 good morning stretch
Practice
3x
1 wall walk
5/5 Step Ups
5x per side
Swing
Clean
Press
Squat
Snatch
TGU (from top)
Durability
Hip mobility
Wednesday
Baseline
3x
10 prisoner squats
5 push-up to downdog
100m run
Work Capacity
5 Rounds
400m run
20 Squat jumps
20 Dips
Durability
Roll and stretch
Tuesday
Baseline
3x
Bear Crawl
1/1 Arm Bar
3/3 Halos
3/3 Windmills
5 Prying GSQ
Work Capacity
3x
3/3 TGU
3x
8-12 Pullups
8-12 Ring Pushups
5x
10/10 single arm thrusters
10/10 single arm kb swings
Durability
30 sec each x 2
Couch Stretch, per side
Fig 4 Stretch, per side
Starting on September 7, new Octane classes will be in Monroe! Outdoor bootcamps will meet at 5:45pm on Mondays at Forsythe Park, 5:45pm on Thursdays at the Forsythe boat ramp/ levee, and on Saturdays at 8:30am at Neville High School. Using the equipment around us, as well as our own body weight, medicine balls, jump ropes, and kettlebells, we'll improve strength, stamina, endurance, power and speed.
Monthly memberships for the Monroe classes are $100, or join Octane's All-Access membership for $20 more, and attend as many of Octane's classes as you'd like, including the workouts and yoga classes in our Sterlington training room. There are never any contracts, so no commitments are required. Or you can always drop in on a class for $15.
Monroe bootcamp members can also join in on the Track Your Macros program, a 9 week nutrition coaching course, at the same discounted rate as our All-Access members, at only $49 per month (for 2 months).
Head on over to our "try a free class" page, navigate to September 7, and sign up for free to join us for class! All fitness levels are welcome. Have more questions? Contact Shannon for more information. Can't wait to see you there!
Monday
Baseline
3 Rounds
5 Pushup to Down Dog
10 Air Squats
10 Good Mornings
20 second Hollow Hold
Work Capacity
1 min each x 4 rounds, clock doesn't stop
Walking Lunges
Spiderman Plank
DU/ Battling Jumprope
Wall Ball Situps
KB Swing
Rest
Durability
400m Run for Time
roll and stretch
Saturday
Track workout! Meet at SHS at 8:30am.
Friday
Baseline
Shoulder mobility
3x
10 Pushup to Down dog
10 Stick DL
10 OHSQ with PVC
30 sec Plank
Work Capacity
5x
5 HSPU
5 Pullups
10-9-8-7-6-5-4-3-2-1
Wall Balls
Toe to Bar
Then,
800m run (not timed)
Durability
Stretching on wall
Don't forget, the Sunday yoga for athletes classes start this weekend. Every Sunday at 2pm, bring your kids, aged 10-18, for only $7!
Thursday
Baseline
3x
2/2 TGU
5/5 BU lunges
Practice
10-8-6-4-2
Man-makers
Step-ups, per leg
You go, I go
30-20-30-20
KB Swings
Durability
Hip mobility + stretching
Wednesday
Baseline
3 Rounds
10/10 Bird Dog
10 Prisoner Squats
20 Singles
100m Run
Work Capacity
4 Rounds
400m Run
40 DU
2 Wall Walks
Durability
Accumulate 2 min each
Plank
Hollow Hold
All tank orders must be submitted by this Thursday, August 10! If you haven't ordered yet, you can do so here 👉🏻https://octanetraining.sites.zenplanner.com/retail.cfm
Tuesday
Baseline
3x
5/5 halos
5 good mornings
10 GSQ
1/1 Arm bar
Practice
100m farmer carry
5x
5/5 single leg deadlift
5/5 clean + press
10 ring pushup
10 floor wipers (R+L=1)
100m farmer carry
Durability
Stretching