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
12 L/R DB Row
12 DB Floor Press
:15-30s Pullup Hold
:30s Weighted Plank
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
Partner Cone Sprints – 3:1
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
45s on, 15s transition. 3-4 Rounds
Plank Up Downs
KB Snatch
Ring Mountain Climbers (Feet in)
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
50y Suitcase Carry
8 DB Row L/R
8 L/R DB/KB Backstep Lunges
8 Weighted Pushups
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X6 KB Clean
Hollow Hold
Round 2
Elbows
Hooks
3×6 KB Clean and Squat
Side Plank
Round 3
Knees
Free Style
3X5 KB Clean, Squat, Press
Weighted Situp
Round 4
Free Style
Free Style
3×5 KB Swing
Plank Arm Lifts
Round 5
Ground and Pound
Ground and Pound
:90s Rotations
Banded Bicycles
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