2.16.2018

Free community yoga class today!  Whitney Epling will be teaching a vinyasa flow class at 11:30am, to get in some practice teaching before our 200 hour yoga teacher training graduation next week!  Come take advantage of some free yoga on your lunch break :)

Friday

Baseline

PVC shoulder mobility

3x

10 ball slams

10 air squats

20 jumping jacks

20 sec hollow hold

Work Capacity

3x

20 wall balls

10 burpees over ball

Rest 1 min between sets

3x

20 KB Swings

10 squat jumps

Rest 1 min between sets

3x

Bear crawl length of gym and back

10 v-ups

Rest 30 sec between sets

Durability

Stretch on wall (pecs, couch stretch, figure 4 stretch)

2.15.2018

Thursday

Baseline

3x
bear crawl
5/5 halos
5 prying GSQ
3/3 bottoms up press

Practice

4X
TGU, up only
12 squats
12 singe arm swings
12 push press
TGU, back down
-repeat other side-
30-90 sec rest (dark gray)

Then, you go, I go
30-20-30-20 KB Swings

Durability

stretch + roll + alligator breathing

2.14.2018

Wednesday

Baseline

3x
5 Pushups
10 Frog Thrusters
10 Ring Rows
20 jumping jacks

Work Capacity

5x
2 Wall Walks
4 Broad Jumps
8 Pullups
16 Lunges
32 Situps

Durability

Stretch with bands

2.13.2018

Join us at Octane this evening for a free community yoga class at 6:45pm!  Pam Cummins is a yoga teacher-in-training and will be practice teaching a restorative yoga class.  Come take advantage of some free yoga and help her out!  Please register in advance.  Restorative yoga requires many props, and Pam wants to be sure to have enough equipment on hand to give you the best experience possible! 

Tuesday

Baseline

3x
1/1 arm bar
5 GSQ
5 KB Pullovers
5 Good Morning Stretch

Practice

5x
6 suitcase DL
1/1 TGU
2-5 mins rest (HR returns to light gray)

3x
30:15
H2H KBS
KBS
GSQ

Durability

mobility + alligator breathing

2.12.2018

Monday

Baseline

3x

10 prisoner squats

20 mountain climbers

10 ball slams

20 shoulder taps

Working  Capacity

For time

100 Du

50 air squats

80 DU

40 pushups

60 DU

30 situps

40 DU

20 wall balls

10 burpees

Durability

Roll and stretch

2.10.2018

Saturday 

Baseline

5 mins mobility

3x 30sec each

air squats

mountain climbers

flutter kicks

Work Capacity

 Stations

4x, 1 min each

row

ball slams

burpees

flutterkicks

jumprope

* Give just enough transition time between exercises for rower to get in place.  Allow 1 min rest between rounds.

Durability

Roll and stretch  

2.9.2018

Friday

Baseline

 3x

10 Seated row with band
10/10 monster walks
10/10 bird dogs
20 mountain climbers

Work Capacity

5x
10- 30 sec chin hang*
5 HSPU or seated double MP
100m jog

4x for time
400m run
10 burpees
20 lunges

Durability

roll and stretch

2.8.2018

Thursday

Baseline

3x
1/1 arm bar
bear crawl
20 sec hollow hold

Then,
3/3 TGU
2/2 TGU
1/1 TGU

Practice

4x
15 Single Arm swings- left
15 single arm swings- right
15 GSQ
15 pushups (in rings to amplify)
30-90 sec rest (HR zone returns to blue)

Durability

Roll back/ shoulders

2.7.2018

Wednesday

Baseline

Shoulder mobility with PVC

3x
5 pushup to downdog
10 frog thrusters
high knees, length of gym
butt kicks, length of gym
100m run

10-9-8-7-6-5-4-3-2-1
wall balls
toe to bar
50m sprint/ walk back (only 1 each round)

Then,
800m run (practice breathing through your nose on this one!)

Durability

roll and stretch 

2.6.2018

Tuesday

Baseline

3x
3/3 halos
5 good mornings
1/1 TGU
 

Practice

3x
8 double KB swings
8 double floor presses, or per side
30-90 sec rest (until HR hits dark gray zone)

3x
8 clean and press, left
8 clean and press, right
30-90 sec rest (until HR hits dark gray zone)

Durability

couch stretch, figure 4 stretch
alligator breathing