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
15 LR DB Row
50y LR Suitcase and OH Carry
10 LR Cauldron
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
3 Rounds
3m Rotations, 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 Bench Press
8x KB RDL
12x Ring Rows
KETTLEBELL BOXING
Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross // Hook/Hook
3 Sets of 8 Moderate Scissor Rows
Paused Bicycles
Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross/Cross // Jab/Cross/Body Hook
3 Sets of 6 Moderate Scissor Presses
Plank Reaches
Round 3
S: 2 QUICK HOOKS (LL/RR/RL/LR) / 10 Guts
Jab/Gut // Jab/Gut/Hook // Jab/Gut/Hook/Elbow
3 Sets of 8 Moderate Scissor Rows
Band Rotations
Round 4
5x Jab // 5x Cross // 5x Hook
Jab/Hook/Jab // Jab/Gut/Hook/Hook
3 Sets of 6 Moderate Scissor Presses
Russian Twists
Round 5
FREESTYLE
FREESTYLE
Ski
Weighted Overhead Situps
FUNDAMENTALS
TBA
SATURDAY MORNING SWEAT
YOU GO I GO
0-6min
6 Step Ups
5 MB Slams
7-13min
7/4 Bike
7 Pushups
14-20min
6 Alt KB Swings
8 Jump Squats