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 Suitcase Rows
15 DB Scissor Presses
20 MB Stepups

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
4 Rounds of
:15s Jump Squats, 15s Rest
:15s MB Slams, 15s Rest
:15s Pushups, 15s Rest

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
10min of:
Single Leg Linear Hops
3x Box Jump
3x Depth Jump
:45s Heavy Sandbag Hold

STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5 DB Bench
8-10 Landmine Rows
8 SL Overhead KB/DB Squat to Box

KETTLEBELL BOXING

Round 1
S: QUALITY JAB CROSS
Jab // Jab/Cross // Hook/Hook
3 Sets of 8 Alt KB Swings
Plank Up Downs

Round 2
S: QUALITY ELBOWS & KNEES
Jab //Jab/Cross/Elbow // Jab/Cross/Body Hook
3 Sets of 8 KB Push Press
Hollow Knee Tucks

Round 3
S: 8 Quality Hooks / 10 SPEED JAB/CROSS
Jab/Hook/Elbow // Jab/Jab/Hook/Hook
3 Sets of 8 Alt KB Swings
Situp with Twists

Round 4
QUALITY GUTS
Jab/Gut // Jab/Gut/Hook // Jab/Gut/Hook/Elbow
3 Sets of 8 KB Push Press
Kick Through

Round 5
FREESTYLE
FREESTYLE
Bike 90s
V Sit-ups

FUNDAMENTALS – 1 Round, 5m at each station, doing quality sets of 5-12 reps.
2 KB SLDL
1 Arm Pushup Progression
Split Squats
1 Arm DB Rows

SATURDAY MORNING SWEAT

YOU GO I GO (1m rest between changes)

0-7
10 Battle Rope Slams
5 Pushups

8-15
8/5 Bike
7 Squats

16-22
30y Sprint
7 Star Jacks

Unbreakable

COTD

Rest 5min

—

You have 10min to get as far as possible.

15 Pushups
15 Situps
Run 300m
15 Pushups
15 Situps
Row 300m
15 Pushups
15 Situps
Ski 300m

Rest 3min

Repeat

Rest 3min

Repeat

—

3 Rounds
*Every 5min stop and burn 15/11c Bike
20 KB Swings
20 BW Jumping Lunges
5x of Down Monkey Bars
20 Weighted Situps

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 Suitcase Rows 15 DB Scissor Presses 20 MB Stepups

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY) 4 Rounds of :15s Jump Squats, 15s Rest :15s MB Slams, 15s Rest :15s Pushups, 15s Rest

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY) 10min of: Single Leg Linear Hops 3x Box Jump 3x Depth Jump :45s Heavy Sandbag Hold

STRENGTH (INCREASING OVERALL STRENGTH) 4 Rounds of 5 DB Bench 8-10 Landmine Rows 8 SL Overhead KB/DB Squat to Box

KETTLEBELL BOXING

Round 1 S: QUALITY JAB CROSS Jab // Jab/Cross // Hook/Hook 3 Sets of 8 Alt KB Swings Plank Up Downs

Round 2 S: QUALITY ELBOWS & KNEES Jab //Jab/Cross/Elbow // Jab/Cross/Body Hook 3 Sets of 8 KB Push Press Hollow Knee Tucks

Round 3 S: 8 Quality Hooks / 10 SPEED JAB/CROSS Jab/Hook/Elbow // Jab/Jab/Hook/Hook 3 Sets of 8 Alt KB Swings Situp with Twists

Round 4 QUALITY GUTS Jab/Gut // Jab/Gut/Hook // Jab/Gut/Hook/Elbow 3 Sets of 8 KB Push Press Kick Through

Round 5 FREESTYLE FREESTYLE Bike 90s V Sit-ups

FUNDAMENTALS – 1 Round, 5m at each station, doing quality sets of 5-12 reps. 2 KB SLDL 1 Arm Pushup Progression Split Squats 1 Arm DB Rows