BURR CLASSES 12/9 – 12/16

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
20 Step Ups
15 DB Goblet Squats
20 Pushup Shoulder Taps
20 Ab Mats

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

10m AMRAP – Run Down and Back, Rest as long as you need.

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)

10m AMRAP
10 Mace or KB 360
3 Box Jump for Height
100y Sandbag/MB Run

STRENGTH (INCREASING OVERALL STRENGTH)

4 Rounds of

10 Weighted Pushups
10 L/R DB Row
10 L/R Backstep Lunges
:30s L/R Side Plank

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