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
12 DB/KB Thrusters
15 Depth Pushups
10 L/R RFESS
15 Hanging Leg Raises
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
Plate Pinch Carry –> Bike –> Hollow Hold
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
1min on, :20s transition. 3-4 Rounds
Lateral Hop into Box Jump
Mace Work of the Week
5 KB Swing, 5KB Row
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
10 Weighted Situps, with no leg touch
5 L/R Renegade Row
8 Landmine Across Body Back Step Lunges
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X8 KB Swings
Mace Balance Deadbug
Round 2
Elbows
Hooks
3×8 Standing Strict 2KB Press
Side Leg Raises
Round 3
Knees
Free Style
3X8 KB Swings
Weighted Situp
Round 4
Free Style
Free Style
3×8 Standing Strict 2KB Press
Banded Bicycles
Round 5
Ground and Pound
Ground and Pound
:90s Rotations
Russian Twists
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
10,9,8…..3,2,1
Burpees
Ab Mats
Bike Cals
Jumping Jacks
STRENGTH: 5 Rounds
Review: KB Swings
then…
7 KB Swings
10 MB Floor Press
3-5 Pullups
10 Lunges with Mace
SAQP: Remaining Time
Tic Tac Toe