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 KB Swing directly into 15 KB Squats
15s Hollow Hold directly into 15 Hollow Rocks
15s Anti Rotation hold directly into 15 Rotations
15 Loaded Backstep Lunges directly into 15 Plyo Unload Lunges
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
:45s Work, 15s Rest.
SL MB Slams
Rotations
Pushups
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
10m AMRAP
10 Jump Squats
5 KB/DB Snatches
10 Pushups
5 Pullups
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5 L/R SLDL
8 DB Floor Press
8 Goblet Squat
8 L/R DB Row on Ring
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X5 KB Swings
Leg Flutters
Round 2
Elbows
Hooks
3×5 KB Swings
Side Plank
Round 3
Low Hooks/Guts
Straight Punches (Cardio)
3X5 L/R Half Hover Kneeling Presses
Plank
Round 4
Free Style
Free Style
3×5 L/R Half Hover Kneeling Presses
Tall Russian Twists
Round 5
Ground and Pound
Ground and Pound
75 KB Snatches
Bicycles
SMS
Round 1
EXPLODE: 5 Box Jumps (12/18/24/36)
WORK: 10 Mace 360s
GRIND: 50 Rotations
or
CORE: 10 L/R Banded Rotations
Round 2
EXPLODE: 3 BB Hang Clean & Jerk/PP (65/95/135/185)
WORK: 10-15 Inverted Rows
GRIND: 10/8c Bike
or
CORE: 20 L/R Ring Mountain Climbers, Hands in, Slow
Round 3
EXPLODE: 3 Triple Ext TBDL (/95/135/185/225)
WORK: 8 L/R Split Squats
GRIND: :45s Ski Sprint
or
CORE: 1 L/R TGU
Round 4
EXPLODE: 5 Explosive Bench Press (65/95/135/185)
WORK: 5-10 Ring Pullups
GRIND: 10/8c Row
or
CORE: 10 L/R Weighted Shoulder Taps