Tuesday
Baseline
Thoracic-3
PVC Shoulder Mobility
8 min
TGU Practice
Practice
4x
10 Pushup
10 Deadlift
3 Pullup
2 min rest- roll/ mobility work between sets
7x 50m Sprint/ Walk back
Durability
Stretch, alligator breathing
Durability
Monday
Baseline
Hip mobility
3x
10 Stick DL
5 GSQ
5 Knee to elbow planks
100m Run
Work Capacity
30 min AMRAP*400m Run Every 6 mins (at 6:00, 12:00, 18:00 & 24:00)
10 Broad Jumps
20 Pushups
30 DU or Battling Jumprope (90 singles)
40 KB Swings
*This workout isn’t about going as fast as possible! It’s about trying to keep a steady pace the whole time.
Durability
Roll and stretch
There will not be any yoga classes tomorrow. They’ll be back on track next weekend!
Saturday
Baseline
3x
5 Pushup + Down Dog
10 Prisoner Squats
20 Jumping Jacks
100m Run
Work Capacity
5x (25 min cutoff)
400m Run
30 DU
20 Wall Balls
10 TTB
Durability
Roll and stretch
Alicia earned an extra point for the Fitmas challenge by winning the Thanksgiving card game! Woot woot!
Only one workout today! Join us in the gym at 8:30am.
Friday
Baseline
3x
10 Tricep Towers
20 sec Hollow Hold
10 Prisoner Squats
20 sec Plank Hold
Work Capacity
10 Deck Squats
20 Box Dips
30 Air Squats
40 DU/ Battling Jumprope
50 Walking Lunges
60 Situps
50 Walking Lunges
40 DU/ Battling Jumprope
30 Air Squats
20 Box Dips
10 Deck Squats
Then
250m row x 2*
* Take turns on the rowers. Rows should be all-out sprints!
Durability
Rolling
Couch Stretch
Figure 4 Stretch
Thursday
Happy Thanksgiving! We will only have one workout today, at 8:30am. It may or may not involve a deck of cards 😉. And it will also be followed up with mimosas and mobility!
We are forever grateful for our Octane family! Come celebrate with us and then celebrate with your OTHER family. 🥂
Wednesday
Baseline
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
Work Capacity
EMOM
5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups. Cutoff is 7 mins.
Rest 3 mins
EMOM
100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60. Cutoff is 6 mins.
Rest 3 mins
EMOM
7 Wall Balls
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles. Cutoff is 5 mins.
Durability
800m run
Then roll and stretch.
Tuesday
Baseline
3x
1/1 Arm Bar
5 Good morning stretch
5/5 Halos
1/1 TGU
5 DL
5 Prying GSQ
Work Capacity
You go, I go x 5 Rounds
Double Kettlebells
Strict Press x 3
Front Squat x 3
Thruster x 5
Batwings (double bent over row) x 5
Double KBS x 8
* One partner goes through ALL the exercises, then sets the kettlebells down while the other goes. They will each complete 5 rounds.
Then 20:20 x 6
KBS
Durability
30 sec each x 3
Plank
Hollow Body
We have a few schedule changes for Thanksgiving week! Monroe bootcamp classes will meet at 5pm on Monday at Forsythe Park, and 5pm on Wednesday at the boat ramp. No bootcamp on Thursday!
We will be holding one class on Thursday at the gym at 8:30am. Come get in your Thanksgiving Day workout in the morning before your feast! We will follow the same schedule on Friday, with only the 8:30am class.
Remember that you can always see the daily schedule on your ZenPlanner app!
Monday
Baseline
3x
5 Push-up to Downdog
10 Frog Thrusters
10 Good Mornings (bodyweight)
10 Prisoner Squats
30 sec jumprope
Work Capacity
3x
10 GSQ, heavy
1:00 ME DU
1:00 ME Situps
2:00 rest
Rest 5:00 after third set
3X
8 TTB
12 Push-up
16 KB Swing
8 Burpee
Durability
Rolling/ stretching
Saturday
Baseline
3 Rounds
5 Pushups
10 Frog Thrusters
10 Ring Rows
30 sec Jumprope
Work Capacity
5 Rounds
2 Wall Walks
4 Broad Jumps
8 Pullups
16 Burpees
32 Situps
Durability
Stretch with bands
Friday
Baseline
3x
Bear Crawl
10 Ball Thrusters
20 Walking Lunges
20 Jumping Jacks
Work Capacity
60:15 x 4 Rounds
Rowing
Plank
Air Squats to ball
Ball Slams
Situps
Rest 1 min
Durability
Roll out