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
5 Hand over Hand Standing Pull
20 MB Squats
15 2DB/KB Clean

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
3 Rounds
3m Step Ups, 1m Rest

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
12min of:
5x Heisman Drill
5x Box Jumps
3x L/R Windmill Slams

STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of 
8x DB Floor Press
8 LRx SLDL
12x DB Suitcase Row

 

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KETTLEBELL BOXING

Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross // Hook/Hook
3 Sets of 6 Heavy Scissor Presses
Across Body Mountain Climbers

 

Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross/Elbow // Jab/Cross/Body Hook
3 Sets of 6 QUALITY KB Swings
Plank Up Downs

 

Round 3
S: 2 QUICK HOOKS (LL/RR/RL/LR) / 10 Guts
Jab/Gut // Jab/Gut/Hook // Jab/Gut/Hook/Elbow
3 Sets of 6 Heavy Scissor Presses
Side Plank Hip Thrusts

 

Round 4
5x Jab // 5x Cross // 5x Hook
Jab/Hook/Hook // Jab/Gut/Gut
3 Sets of 6 QUALITY KB Swings
Hollow Hold

 

Round 5
FREESTYLE
FREESTYLE
200 Rotations
Weighted Situps

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FUNDAMENTALS
TBA

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SATURDAY MORNING SWEAT
TBA

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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)

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

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)

STRENGTH (INCREASING OVERALL STRENGTH)