12.20.2017

Octane’s holiday get together is scheduled for Friday, December 29 at 7pm!  Come hang out at Shannon’s, munch on snacks, have some adult (or not so adult) beverages, and hang out with your favorite people. It’s always fun to see how our gym pals look in real clothes!  Feel free to bring some munchies to share and/or your own beverage of choice.  As long as the weather permits, we’ll have an outdoor fire and s’mores for the kids!

Wednesday

Baseline

 2x

30 Jumping Jacks
200m Run
30 Singles
200m Run
15 DU

Work Capacity

30 Min AMRAP
800m Run/ 400m Run (alternate distances every round)
50 DU (if modifying, everyone should attempt at least 10 DU before switching to singles)
25 Situps

Durability

Sretching on Wall 

 

12.19.2017

Baseline

3x

5/5 Halos

10 Pullovers

1/1 Arm bar

10 H2h KBs

Practice

3x

8 Pullups

8 ring push-ups

2-4-6-8-6-4-2

KB swing

1 arm KB swing- L

1 arm KB swing- R

Snatch- L

Snatch- R

Thruster- L

Thruster- R

Durability

Hamstring stretch + alligator breathing

12.18.2017

Don’t forget to place your order for a MyZone belt today, so you can participate in a points challenge in January!  Let Shannon know if you want one!  

Monday

Baseline

PVC mobility

3x

10 Air Squats

20 sec Plank

10 Ball Slams

20 sec Hollow Hold

Work Capacity

4x

10/10 Bent Over Rows

10 GSQ (butt to ball!)

10 Suitcase Deadlifts

2 mins Mobility

Then,

10-9-8-7-6-5-4-3-2-1

Burpees

TTB

Durability

Roll and Stretch

12.16.2017

Saturday

Baseline

3x

10 shoulder taps

5/5 single leg DL

5/5 bent over row

high knee

butt kicks

Work Capacity

4 RFT

10 Pullups

20 Pushups

30 KBs

50m sprint

50m backpedal

Durability

stretch on wall

12.15.2017

Friday

Baseline

3x
10 Tricep Towers
20 sec Hollow Hold
10 Prisoner Squats
20 sec Plank Hold

Work Capacity

10 Deck Squats (or 10 air squats + 10 sit-ups)
20 Box Dips
30 Air Squats
40 DU
50 Walking Lunges
60 Situps
50 Walking Lunges
40 DU
30 Air Squats
20 Box Dips
10 Deck Squats

Then
250m row x 2

Durability

Rolling
Couch Stretch

Figure 4 Stretch

12.14.2017

Thursday

Baseline

2x

1/1 Arm Bars

5/5 Halos

10 GSQ

10 Good Mornings

5/5 OH Walking Lunges

1/1 TGU

Practice

5x

5 Pullups

Then 5-4-3-2-1

Double KB complex:

Suitcase Deadlift

Batwing

Clean

Front Squat

Push Press

Lunge/ Lunge

Perform the complex without setting the kettlebells down. After the lunges, rest as long as needed, then perform the next set.

Then, with single KB:

5-10-15-10-5

KBS

GSQ

Pushups

Durability

Stretching/ Rolling and alligator breathing 

12.13.2017

Wednesday

Baseline

3x

10/10 Bird Dog

20 Mountain Climbers

30 Singles

100m Run

Work Capacity

In 7 mins

800m run

ME situps

Rest 3 mins

In 6 mins

600m run

ME wall balls

Rest 3 mins

In 5 mins

400m run

ME ball slams

Durability

Accumulate 2 mins plank

Accumulate 2 min hollow hold

12.12.2017

Tuesday

Baseline

3x

1/1 Arm Bar

5 Prying GSQ

5/5 Bent Over Row

5/5 Pushpress

Practice

4x*

15 KBS

12 Pistols (6/6)

9 TTB

6 HSPU

1/1 TGU

*Not timed!  Rest and modify as needed to maintain form. Approach each exercise as if you're practicing it, trying to master the technique, rather than trying to get through it quickly as possible, or settling for ugly reps in order to throw a heavier weight or greater progression than you can manage.

Then, you go, I go

30-20-30-20 KBS

Durability

Stretching with bands

12.11.2017

Monday

Baseline

5-10 mins stretching/ mobility

3x
10 prisoner squats
Bear crawl
Crab walk
100m run
 

Work Capacity

5x
400m run
20 Box Jumps or squat jumps
20 Pushups
 

Durability

Rolling

12.9.2017

Saturday

Today’s workout is coach’s choice!   Come to class to see what Morgan has in store for you 😏

 Or, if there’s a workout you missed this week that you’d like to make up, you can opt to do that, instead.