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

 

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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

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FUNDAMENTALS
FOCUS: Gymnastics

 

Handstand Walk Work
Ring Pullups / Ring Kips / Ring MU
Toes to Bar / Progressions
Pistol Squats / Progressions

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SATURDAY MORNING SWEAT
Group of 4 – You move off the bike.
20/15 Ass Bike Cals
Farmer Carry
Rest
Front Rest

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Unbreakable

WORK CAPACITY (THE ABILITY TO PERFORM AS MUCH WORK AS POSSIBLE OVER A SPECIFIC PERIOD OF TIME)
COTD

STAMINA (PERFORMING AT A SUB-MAXIMAL EFFORT BUT FOR A LONGER DURATION)
AMRAP 16 or 20 Rounds
5 Pullups
10 Pushups
15 Squats

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
10min
Fartlek Row (:40/:20)

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
10min
Cone (Color) Reaction Square Drill

STRENGTH (INCREASING OVERALL STRENGTH)
10m AMRAP
8 KB Swing
20y Heavy Sled Push
10 LR DB Renegade Row