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
10 Partner Hamstring Curls with Exercise Ball
10 L/R KB Row
8 1 & 1/2 DB Bench Press
8 L/R Plyo Death March (Lunge, Lunge, Squat)
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
AMRAP3 – 10 Situps, :20s Plank
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY OR CREATE POWER)
EMOTM10
E: 10 KB Swings
O: 20 Triple Steps
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5 SA KB Strict Press
3-5 SA KB Push Press
8 Paused in Bottom MB Squats
5 Eccentric Pullups
6 L/R Lateral Step Lunges (BW)
SMS
A (3 Rounds)
5 Box Jumps
3 Over the Shoulders
:30s Weighted Plank
B (3 Rounds)
5-10 Weighted Pushups
5-10 Ring Pullups
12 Russian Twists
C (3 Rounds)
5 Power KB Swings
8 Walking Lunges
5-10 Weighted Situps
D (3 Rounds)
1 TGU
5 2KB Paused Squats
5-10 Leg Raises
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