- 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 & Athleticism
4 Rounds or 20m of
8 L/R Plank Rows
15 DB Row L/R
8 L/R DB Lateral Step Reach & Snatch
5 CW/CCW SL + Dot Hops
30 Ab Mats
DURABILITY
With remaining time
ATHLETICISM
- 2 Ladders (Icky Shuffle & Scissors)
- 10 Ring Rows
- 10 L/R Hover Half Kneeling Banded Rotations
- Lateral Bounds
STRENGTH & DURABILITY
4 Rounds of
- 8 L/R 1 Arm DB Bench – Offset
- 3-5 Eccentric Pullups
- 8 L/R Split Stance Pallof Press
- 8 Paused Sandbag/MB Front Rack Squat
- After each round – bike or row 30/22c.
SMS
A (3 Rounds)
3 LR Side Step Box Jump
5-10 Pushups
12 Leg Raises
B (3 Rounds)
5 LR Band Row and DB OHP
5-10 Mace or KB 360
12 Russian Twists
C (3 Rounds)
2 Cleans (Power and Full)
8 LR Offset Split Squats
5-10 Weighted Situps
D (3 Rounds)
5 KB Swings
7 Goblet Squats
5-10 Pullups
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