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
15 Power Rows
15 Weighted Pushups
3x (5 Swings, 3 Squats)

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
9 Rounds of
:30s Bike
:10s Rotate
:30s Plank
:30s Rotate

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
20 Toe Taps
3 LR SL Split Squat
3 LR Lateral Bounds

STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of 
5 SA DB Bench
3-5 Solid Ring Pullups
5-8 2KB Squats

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KETTLEBELL BOXING

Round 1
S: QUALITY JAB CROSS
Jab // Jab/Cross // Hook/Hook
3 Sets of 6 Rows
Plank Rotations

Round 2
S: QUALITY ELBOWS & KNEES
Jab //Jab/Cross/Elbow // Jab/Cross/Body Hook
2x Down/Back Farmer Carry
Hollow Knee Tucks

Round 3
S: 8 Quality Hooks / 10 SPEED JAB/CROSS
Jab/Hook/Elbow // Jab/Jab/Hook/Hook
3 Sets of 6 Rows
Side Hip Thrusts

Round 4
QUALITY GUTS
Jab/Gut // Jab/Gut/Hook // Jab/Gut/Hook/Elbow
2x Down/Back Farmer Carry
DB Suitcase Hold

Round 5
FREESTYLE
FREESTYLE
8 Shuttles
Russian Twist

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FUNDAMENTALS – 8m for each movement – break down and practice.
TGU
Cleans
Snatches

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SATURDAY MORNING SWEAT

YOU GO I GO (1m rest between changes)

0-7
5 MB Slams
3 Burpee over the Shoulders

8-15
P1: Row 10/8 Cal
P2: Plank Hold

16-22
30y  Sprint

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Unbreakable

COTD

Rest 5min

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You have 10min to get as far as possible.

15 Pushups
15 Situps
Run 300m
15 Pushups
15 Situps
Row 300m
15 Pushups
15 Situps
Ski 300m

Rest 3min

Repeat

Rest 3min

Repeat

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3 Rounds
*Every 5min stop and burn 15/11c Bike
20 KB Swings
20 BW Jumping Lunges
5x of Down Monkey Bars
20 Weighted Situps