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
10 Ring Pullups
15 Depth Pushups (hands on two plates, chest to floor)
20 2KB/DB Front Rack Lunges
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
3 on, 1 off, 3 on, 1 off
Sled Intervals, 30y
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
10min of:
5 Box Jumps
3 (per direction and per leg) PB Bunny Hop and SL Hope Around Box
:30s Weighted Plank to Pushup
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
8 DB Bench
3-5 Strict Pullups (use bands if necessary)
8 KB Swing and 5 KB Squat (same weight)
KETTLEBELL BOXING
Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross // Hook/Hook
3 Sets of 7 KB Swings
Bicycles
Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross/Elbow // Jab/Cross/Body Hook
3 Sets of 8 Alt KB Scissor Rows
Plank Arm 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 7 KB Swings
Situp with Twists
Round 4
5x Jab // 5x Cross // 5x Hook
Jab/Hook/Elbow // Jab/Jab/Hook/Hook
3 Sets of 8 Alt KB Scissor Rows
Leg Flutters & In and Outs
Round 5
FREESTYLE
FREESTYLE
Ski 75s
V Sit-ups
FUNDAMENTALS
10 overhead lunges, 10 KB pushups, 2 tgu, 10 ring Pullups
SATURDAY MORNING SWEAT
YOU GO I GO (1m rest between changes)
0-7
3 Box Jump
5 MB Slam
8-15
8 Pushups
5 LR Scissor Rows (Touch and go)
16-22
8/5 Bike
3 Burpees