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
30 Pot Stir
20 Walking Lunges (Hold MB)
20 Scissor Overhead Presses
10-20 BB Inverted Row
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
50/38c Row, Bike. Every 2m we stop for 5 DB Row.
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
10m AMRAP
2 Ladder Work (Crossovers Forward/Back)
3 L/R SL Hops w/ ring (cross)
10 Plank Mace Rotation
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
8 DB Floor Press Press
8 DB Rows
8 2KB Front Rack BS Lunges
20 Sledges
SMS
A (3 Rounds)
3 Box Jumps
3 Over the Shoulders
15 Body Saw
B (3 Rounds)
3 Barbell Bench
8 L/R DB Rows
12 Russian Twists
C (3 Rounds)
3 KB Swings
8 Goblet Squats
5-10 Dragonflags/Leg Lowers
TUES (LINEAR) / THURS (LATERAL)
WARMUP
FAST FEET WITH UP DOWNS, BEARCRAWL HOLD , SITUPS
—
12 GOBLET SQUAT
12 MB SLAMS
:60S LEG FLUTTERS
:50 L/R MOUNTAIN CLIMBERS
:60S BOX JUMPS
12 HANGING SLEG RAISES