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 Potstirs
5-10 Pullups
15 Seated DB Overhead Press
15 Overhead Situps
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
10, 9…. 2, 1 of BW Squats & Back Step Lunges – :20s plank between each round.
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY OR CREATE POWER)
EMOTM10
3 Side Steps
3 L/R Cross SL Hops
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
- 8 3 Count Pushups (chest must touch floor) then max reps at pace.
- 3 L/R Clock Work Lunges
- 8 DB Eccentric Rows
- :30s Heel Elevated Core Brace (w/ march)
SMS
A (3 Rounds)
5 Box Jumps
10 Barbell Inverted Row
15 Ab Mats
B (3 Rounds)
5-10 Barbell Bench
5-10 L/R DB Row
12 Russian Twists
C (3 Rounds)
10 Alt KB Swing
10 Sandbag/MB Front Rack Backstep Lunges
:30s Extended Plank
D (3 Rounds)
5-10 Goblet Squat
5-8 1KB SLDL
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