- 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 & Athleticism
4 L/R Ring Drill (SL Hops)
5 Bottom Paused Box Jump
8 L/R Scissor Z Press
10 L/R Scissor Gorilla Rows
10 L/R Pallof Press
10 L/R SL Mini Band Hip Thrust
STRENGTH & DURABILITY
- 5 MB Death March
- 8 L/R Offset SA DB Press
- 12 Barbell Inverted Row
- 5 L/R DB Renegade Row, Rotate and Press
- 300yLoaded Sandbag
- ** At some point, 100 Total Ab Mat Situps
SMS
A (3 Rounds)
x3 Depth to Box Jump
x8 Plate Plyo Pushup
x12 Weighted Situp
B (3 Rounds)
5-10 Pullups
10 Sledges
2 Laps Back Rack Walking Lunges
C (3 Rounds)
8 Bamboo Bar Squat
8 L/R SLDL
20 Pot Stirs
D (3 Rounds)
5 KB Swings
7 Goblet Squats
5-10 Pullups
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