BURR CLASSES 12/16 – 12/21

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
30 Pot Stir
20 Walking Lunges (Hold MB)
20 Scissor Overhead Presses
10-20 BB Inverted Row

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

With a partner – 50 Rotations and Plank Series (Side/Front/Side..)

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)

10m AMRAP
2 Ladder Work (Crossovers Forward/Back)
3 L/R SL Hops w/ ring (cross)
10 Plank Mace Rotation

STRENGTH (INCREASING OVERALL STRENGTH)

4 Rounds of

8 L/R 1 Arm DB Bench
10 L/R Renegade Row (No Pushup)
6 L/R MB Step-Ups
10 L/R Half Kneeling Band Chops (Inside knee on floor)

KETTLEBELL BOXING

Jab/Cross
Straight Punches
Elbows & Knees
Hooks (High & Low)
Free Style (Last 10m of Class Only)
3X5 Swings OR 3×5 2KB Push Press
2×50 Banded Bicycles OR 3×12 Weighted Situps
3x30s Sprint Bike