BURR CLASSES 11/4 – 11/10

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 Sledges
10 L/R Scissor Rows
20 Hollow Rocks
10 L/R Suitcase Hold with Press

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)

:45s Work, 15s Rest. 4x of Each, then switch.
SL MB Slams
Predator Jacks

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)

3-4 Rounds, 45s Work, 15s Rest
SL MB Slams
SL Hip Thrusts
Lateral Band Steps
Rower Pikes

STRENGTH (INCREASING OVERALL STRENGTH)

4 Rounds of

5 Deficit Sumo KB Deadlift
3-5 Eccentric Pullups
7 L/R RFESS
10 Weighted Situps


KETTLEBELL BOXING

Round 1
Jab/Cross
Straight Punches (Cardio)
3X5 L/R Across Body Deadlifts
Hollow Knee Tucks

Round 2
Elbows
Hooks
3×8 KB Swing
Banded Mountain Climber

Round 3
Low Hooks/Guts
Straight Punches (Cardio)
3X5 L/R Across Body Deadlifts
Weighted Overhead Setup

Round 4
Free Style
Free Style
3×5 KB Swing (+2)
Tall Russian Twists

Round 5
Ground and Pound
Ground and Pound
:120s Bike with MB Overhead
SL Glute Bridge


SMS

Round 1
EXPLODE: 5 KB Swings (35/53/70/102)
WORK: 10 Mace 360s
GRIND: 30 L/R Grappler Grip Battle Ropes

Round 2
EXPLODE: 5 Explosive Bench Press (65/95/135/185)
WORK: 5-10 Pullups
GRIND: 10/8c Row

Round 3
EXPLODE: 3 Triple Ext TBDL (65/95/135/185)
WORK: 10-15 Goblet Squats
GRIND: 100/50 SU/DU

Round 4
EXPLODE: 3 BB Hang Clean & Jerk/PP (65/95/135/185)
WORK: 10-15 BB Inverted Row
GRIND: 10/8c Bike