Workouts
Gym class today will meet at the track! We're taking advantage of this awesome weather while we can 😎 Sterlington crew will meet at Sterlington High School track, and the Monroe bootcamp class will meet at Neville High School, as usual. Both start at 8:30am!
Box breathing/ rolling trouble spots/ ROM drills
800m Run
3x
10 Good Mornings
10 Pushups
10 Situps
10x
3 Suitcase Deadlift
3 RFT
25 Wall Balls
25 Air Squats
3x
20 Strict TTB (mod to V-Ups)
10 Supermans
Yoga hip and shoulder mobility.
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
20 KB Swings
10 Squat Jumps
Bear Crawl width of gym and back
10-9-8-7-6-5-4-3-2-1
Pullups (no kipping)
Pushups
Killers (per leg)
Accumulate 2 min hollow body hold.
Yoga or active stretch.
Harvey has been with Octane for a year! And in celebration of our anniversary, he brought a plant 😊 Aw, thanks, Harvey! And happy anniversary!
Box breathing/ rolling trouble spots/ ROM drills
3x
200m Run
5 Push Press
5 HSPU (mod to pike pushups)
5 Pullups (mod to ring rows)
5 PVC Shoulder dislocates
10x
3 Push Press
15 min AMRAP
20 Ball Slams
20 Step ups (10/10)
20m Run
50 Weighted Situps
30 Good Mornings
Yoga or active stretch.
Box breathing/ rolling trouble spots
ROM drills
3x
*3 Cleans + 3 Snatches + 3 OH SQ- Left Side
Repeat Right
5 Pushups
Bear Crawl 10m
*or modify to 10 KBS + 6 GSQ
30:30 x 10 Rounds
*ME Snatches (switch sides as desired)
*modify to KBS
Then
100 DU
1 mile run for time
Shoulder mobility.
Goal of the week- Focus
Every morning, come up with one goal to focus on that day. It can be something you want to accomplish, or something you feel would make the day awesome. Write it in your journal in the morning, and check it off at night.
Each day is an opportunity to get closer to your goals. The only way to work toward your larger goals is to take one step toward them every single day. So, before you start your day, decide on one thing you can do that will move you in the direction you want to go, and get it down on paper.
Maybe you have a lot of piddly things hanging over your head that you need to work through, and they don’t have anything at all to do with your long term goals. That’s ok! Pick one thing that needs to be done, and make that your goal. Those baskets of laundry that need to be folded may not be part of your long term goals, but taking care of those little things DO actually help clear the path for you to keep moving forward. And it always helps to be able to check that one item off your list in the evening and feel like you have done something productive every single day. Keep in mind that your goal one day may be to kick your feet up and actually take 15 minutes to yourself and relax. Doing nothing can be productive for you, too! Anything that meets a current need or desire, or something that will make you happy counts. The point is to focus on what is important to you, and get it done. Add focus to every single day, to ensure that you use each one to move in the direction you desire to go.
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Box breathing/ rolling trouble spots
ROM drills
400m Run
15 Air Squats
400m Run
15 GSQ
10x
3 Double KB Front Squats
5 RFT
30 Situps
25 KB Swings
20 Squat Jumps
3x
60 sec Plank
10 Good Mornings
Hip mobility
Box breathing/ rolling trouble spots
ROM drills
30-20-10
Air Squats
Hip Bridges
Pushups
Every 2 min x 7 Rounds
200m Run
ME Burpees
2x
400m Sprint
400m Jog
Box breathing/ rolling trouble spots
ROM drills
3x, Double KB
6 Suitcase DL
6 Cleans
6 FSQ
6 Push Press
6 Pushups
10x
3 Deadlifts (Double or Single KB)
5 RFT
5/5 Cleans
10 Pushups
25 DU (unbroken for those who can string their DU together!)
30 Knee-ups (in plank position with feet in rings, or modify to v-ups)
If you're still clean when bootcamp class is over, you definitely didn't do something right.
Please note that there will not be a 10:30am class today, folks! We'll have 5am, 8:30am, 4:15pm and 5:30pm.
Box breathing/ rolling trouble spots
ROM drills
3x
10 Walking Lunges
3 Inchworm with pushup
10 Good Mornings
10 Straight Leg March
10 KB Swings
Partners
A- 400m Run
B- 2 rounds of 100m Lunges + 100m Traveling KB Swings
B Starts lunges, while A runs 400m. Once A returns, he takes over the lunges while B runs. Partners continue swapping until 100m of lunges and 100m of traveling swings have been completed twice.
Yoga or active stretch.
Box breathing/ rolling trouble spots
ROM drills
400m Run
3x
Bear Crawl
5/5 Bottoms Up Press
10 Air Squats
10x
3 Double Push Press
5 min AMRAP of each
100 Situps
Yoga or active stretch
