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 1KB Clean
15 Pushup Shoulder Taps
15 Box Jumps
20 Barbell Inverted Row
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
:45s Jump Rope
:45s Pushups
:45s Leg Flutters
then, attempt to get 15 Burpees in :45s.
Rest :45
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
10m AMRAP
10 Jump Squats
5 KB/DB Snatches
10 Pushups
5 Pullups
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
10 Weighted Pushup
8 L/R Lateral KB Deadlift
5 Goblet Squats
10 Ring Rows
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X6 Alt KB Swings
Across Body Mountain Climbers
Round 2
Elbows
Hooks
3×6 Alt KB Swings
Side Plank
Round 3
Low Hooks/Guts
Straight Punches (Cardio)
3X5 Z Press
Extended Plank :30s
Round 4
Free Style
Free Style
3×5 Z Press
Tall Russian Twists
Round 5
Ground and Pound
Ground and Pound
10 High Knees, 1 Burpee
Overhead Bicycles
SMS
Round 1
EXPLODE: 3 L/R SL Box Jump (12/18/24/36)
WORK: xx
GRIND: 50 Rotations
or
CORE: 10 L/R Banded Rotations
Round 2
EXPLODE: 3 2KB & Push Press/Jerk
WORK: 10-15 Ring Rows
GRIND: 10/8c Bike
or
CORE: 10 L/R Pot Stirs
Round 3
EXPLODE: 3 Triple Ext TBDL (/95/135/185/225)
WORK: 6 L/R Ring Split Squats
GRIND: :45s Ski Sprint
or
CORE: 10 Weighted Situp
Round 4
EXPLODE: 6 Plyo Over Plate Pushup
WORK: 5-10 DB Row
GRIND: 10/8c Row
or
CORE: 10 L/R Weighted Shoulder Taps
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