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
100y Farmer Carry
20 Step Ups
15 DB/KB Push Presses
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
10min of:
Shuttle Runs: :40s Moderate Pace, :20s Intense Pace
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
12min of:
Ladder Icky Shuffle
Cone Weave
Box Hop Overs
STRENGTH (INCREASING OVERALL STRENGTH)
5 Rounds of
5x Bottom Out Goblet Squats
8x Same Side Knee Support DB Rows
KETTLEBELL BOXING
Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross // Hook/Hook
30 Swings, 10 Squats
Russian Twists
Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross/Elbow // Jab/Cross/Body Hook
30 Pushups, 30 Jump Squats
Plank Up Downs
Round 3
S: 2 QUICK HOOKS (LL/RR/RL/LR) / 10 Guts
Jab/Gut // Jab/Gut/Hook // Jab/Gut/Hook/Elbow
30 Swings, 10 Squats
Side Plank
Round 4
5x Jab // 5x Cross // 5x Hook
Jab/Hook/Hook // Jab/Gut/Gut
30 Pushups, 30 Jump Squats
Alt Leg Raise with Toe Touch
Round 5
FREESTYLE
FREESTYLE
20 Burpees
Weighted Situps
FUNDAMENTALS
FOCUS: Gymnastics