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
12 Suitcase Rows
40y Bear Crawl (SLOW)
10 MB Front Rack Squat
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
5 Sets
1min Hard Row or Ski
:15s Transition
1min Easy Bike
:15s Transition
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
10min of:
Penalty Box Drills
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
8x Eccentric Pushups
8x 2 DB/KB Squat
15x Band Lat Pulldown
KETTLEBELL BOXING
Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross // Hook/Hook
3 Sets of 7 KB Swings
Bicycle Overreaches
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
Hollow to Superman
Round 5
FREESTYLE
FREESTYLE
7 Shuttle Runs
V Sit-ups
FUNDAMENTALS
TBA
SATURDAY MORNING SWEAT
With a Partner
AMRAP
30 Sledges
60y MB OH Toss
60 Pushups
then together
10 Tire Flips (Big Tires Only, Can double team it)