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
16 Scissor Rows (KB)
15 Pushup Shoulder Taps
15 Goblet Squats
15 Ab Mats
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
20s Jump Rope, 20s Situps, 20s Plank. 10 Rounds.
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
45s on, 15s transition. 3-4 Rounds
Box Jumps
Rotational MB Slams
Bench Hops
Banded Bicycles
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
8 L/R Offset Bird-Dog Rows
8 Weighted Pushups (Plates/Sandbags)
5 2KB Clean and Squat
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X8 KB Deadlift
Plank
Round 2
Elbows
Hooks
3×8 SA KB Clean
Across Body Mountain Climber
Round 3
Knees
Free Style
3X5 HEAVY KB Cleans
Weighted Situp
Round 4
Free Style
Free Style
3×5 HEAVY KB Swings
5 Leg Raises, 10 Leg Flutters
Round 5
Ground and Pound
Ground and Pound
:90s Burpees
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
FUN FIRST – DODGEBALL
STRENGTH: 5 Rounds
1 Arm KB Swings
10 MB Floor Press
10 DB Row
8 Goblet Squat to Box
SAQP: Remaining Time
:60s of each, 3x
Row
Jump Rope
Plank