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
4 Rounds or 20m of
15 KB/DB RDLS
10 Push Presses Touch and Go
20 Pot Stirs
DURABILITY
With remaining time
ATHLETICISM
- 2 Ladders (Icky Shuffle & Scissors)
- 10 Ring Rows
- 10 L/R Hover Half Kneeling Banded Rotations
- Lateral Bounds
STRENGTH
4 Rounds of
- 10 Weighted Pushups (Knees or toes)
- 5 Eccentric Pullups
- 3 Round: 5 KB Swing, 5 1KB Clean and Goblet Squat
- 10 Hanging Leg Raises
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