BURR CLASSES 11/26 – 12/1

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)

:60s Bike
:60s Lateral Band Walk

 

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)

10m AMRAP
40y L/R Front Rack/Suitcase Carry
2x each Agility Ladders – Icky Shuffle & Cross Overs
:20-30s Partner Exericseball Plank
8 L/R SL MB Slam

STRENGTH (INCREASING OVERALL STRENGTH)

4 Rounds of

10 DB Floor Press
5 Eccentric Pullups
40y Farmer Carry
5 KB HEAVY Goblet Squats


KETTLEBELL BOXING

Round 1
Jab/Cross
Straight Punches (Cardio)
3X6 2KB Clean
Banded Bicycle

Round 2
Elbows
Hooks
3×6 2KB Clean
Side Planks

Round 3
Low Hooks/Guts
Straight Punches (Cardio)
3X5 2KB Push Press
Body Saws

Round 4
Free Style
Free Style
3×5 2KB Push Press
Russian Twists

Round 5
Ground and Pound
Ground and Pound
Burpeese 1min
Weighted Situps


SMS

Round 1
7 KB Swings
12 Goblet Squats
10 L/R Banded Rotations

Round 2
3 Hang Clean (65/95/135/185)
10-15 Inverted Barbell Row
10 L/R Pot Stirs

Round 3
3 Triple Ext TBDL (95/135/185/225)
8 L/R Ring Split Squats
8 L/R Renegade Rows

Round 4
5 Barbell Bench Press (65/95/135/185)
5-10 DB Row
10 Mace or KB 360


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