BURR CLASSES 12/2 – 12/8

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
60y Front Rack Carry
8-15 BB Inverted Row
:20s Partner Exercise Ball Tug of War
3 (10 WB Squats , 5 KB Swings)

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)

Burpee Lateral Hop
Box Jumps

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)

10m AMRAP
2x 30y Sprints
3 Box Jump
5 L/R Bear Craw Hold Renegade Row

STRENGTH (INCREASING OVERALL STRENGTH)

4 Rounds of

5 Single Arm Push Press
10 DB Row
7 2KB Squats
10 Weighted Plank Up Downs

KETTLEBELL BOXING

Jab/Cross
Straight Punches
Elbows & Knees
Hooks (High & Low)
Free Style (Last 10m of Class Only)
3X5 Swings OR 3×5 2KB Push Press
2×50 Banded Bicycles OR 3×12 Weighted Situps
3x30s Sprint Bike