BOOTCAMP
All Classes will do the COTD – then based on the week/workouts, 1-2 of the options below will be added onto the end of the workout, at the Coaches Digression.
COTD, AKA WORK CAPACITY (THE ABILITY TO PERFORM AS MUCH WORK AS POSSIBLE OVER A SPECIFIC PERIOD OF TIME)
THEN 1-2X OF (COACH PICKS)
STAMINA (PERFORMING AT A SUB-MAXIMAL EFFORT BUT FOR A LONGER DURATION)
4 Rounds or 20m of
15 MB/Sandbag Front Rack Squat
15 Seal Rows
20 Band Face Pull
12 L/R KB SLDL
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
:45s Ab Mats
:45s Rotations
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
5 L/R Half Kneeling High to Low Chops
5 Nordic Hamstring Curls
5 MB Chest Pass Slams
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5-10 DB Floor Press (Pause at bottom)
3-10 Deadhang Pullups
5-8 RDL
5-8 L/R Front Foot Elevated Split Squat Step Up
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X8 Alt Swings
Plank Reaches
Round 2
Elbows
Hooks
3×5 Heavy Squats
Weighted Situp
Round 3
Knees
Free Style
3X8 Alt Swings
Hollow Hold Knee Tucks
Round 4
Free Style
Free Style
3×5 Heavy Squats
Banded Bicycles
Round 5
Ground and Pound
Ground and Pound
Rotations
Overhead Situps
FUNDAMENTALS
12m of
1min bike
1min plank
15m of Corrective/Balance/Awareness
15 Face Pulls
10 L/R Split Squat, with Bottom Position Press (LIGHT)
10 L/R Balance Pad SLDL (weight not needed, or very light weight)
10 L/R Deadbug
Foam Roll/Lacross Entire Body
Band Stretches
Hamstrings
Groin
Glutes/Lower Back
Quad
Stretches
Pigeon
Hip Flexor
Butty Fly
Sleeper
Downward Dog
Worlds Greatest Stretch
Childs Pose
SATURDAY MORNING SWEAT
With a partner Max of 25m
Farmer Carry 1 Mile
Every 2m, stop and perform 30 pushups and 30 squats together.
YOUTH
CONDITIONING
1 Round. Rest. 2 Rounds. Rest… until 5, then work back down.
10 Predator Jacks
5 Pushups
10 Ab Mats
STRENGTH: 5 Rounds
10 Ring Rows
10 Split Squats
:45s Plank
8 Kneeling High to Low Chops
8 Quadraped Rows
SAQP: Remaining Time
Dodgeball or Tic Tac Toe