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