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 DB Rows
15 Weighted Pushups
20 Back Step Lunges, MB in Front Rock
10 RDL Holds, 3s
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
Partner – Row/Ski/Bike :90s — (Alt Mace Work) — Plank Rotations
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
5 Box Jumps
5 L/R Mace Paddle Lunge into Tall Squat
10 Overhead Situps
3 L/R Rotational Slams
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5 L/R SA Push Press
7 L/R SA Ring Row
7 L/R SA Front Rack Squat
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X8 Alt KB Swings
Plank Up Downs
Round 2
Elbows
Hooks
3×8 Mace Paddle Lunge into Forward Step Lunge
Side Plank Tucks
Round 3
Knees
Free Style
3X8 Alt KB Swings
5x Weighted Situp into Getup
Round 4
Free Style
Free Style
3×8 Mace Paddle Lunge into Forward Step Lunge
SLOW Across Body Mountain Climbers
Round 5
Ground and Pound
Ground and Pound
:60s Spiderman Pushups
Released Russian Twists
FUNDAMENTALS
12m of
1min bike
1min plank
15m of Corrective/Balance/Awareness
15 Face Pulls
10 L/R Split Squat, with Bottom Position Press (LIGHT)
10 L/R Balance Pad SLDL (weight not needed, or very light weight)
10 L/R Deadbug
Foam Roll/Lacross Entire Body
Band Stretches
Hamstrings
Groin
Glutes/Lower Back
Quad
Stretches
Pigeon
Hip Flexor
Butty Fly
Sleeper
Downward Dog
Worlds Greatest Stretch
Childs Pose
SATURDAY MORNING SWEAT
With a partner Max of 25m
Farmer Carry 1 Mile
Every 2m, stop and perform 30 pushups and 30 squats together.
YOUTH
CONDITIONING
Animal Flow
then…
DODGEBALL
STRENGTH: 5 Rounds
5 L/R PB SL Hops
5 Box Jumps
8 Pushup into High Bird Dog
30y L/R Suitcase Carry
SAQP: Remaining Time
Tic Tac Toe