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 Pushups
15 Seal Rows
5x (Lunge, lunge, Squat)

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
3 rounds of 3min, 1 off
Running Fartlek – Sprint one straight away, jog the rest.

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
Box Jump for Height
Balance SLDL
Quick Shuttle Shuffles (10y)

STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5-8 DB Floor Press
8-10 DB Heavy Heaving Rows
5-8 Paused 2KB/DB RDL

KETTLEBELL BOXING

Round 1
S: QUALITY JAB CROSS
Jab // Jab/Cross // Hook/Hook
3 Sets of 8 KB Swings
OH Situps

Round 2
S: QUALITY ELBOWS & KNEES
Jab //Jab/Cross/Elbow // Jab/Cross/Body Hook
3 Sets of 8 Bottom Up Press
Reverse Twists

Round 3
S: 8 Quality Hooks / 10 SPEED JAB/CROSS
Jab/Hook/Elbow // Jab/Jab/Hook/Hook
3 Sets of 8 KB Swings
Windmills

Round 4
QUALITY GUTS
Jab/Gut // Jab/Gut/Hook // Jab/Gut/Hook/Elbow
3 Sets of 8 Bottom Up Press
KB/DB Suitcase Hold

Round 5
FREESTYLE
FREESTYLE
20/15 Cal Bike
Russian Twist

FUNDAMENTALS – 30m circuit break down and practice.
ALT KB SWINGS

POTSTIR
SCISSOR DB BENCH

BAMBOO SQUATS
LANDMINE ROW

SATURDAY MORNING SWEAT

YOU GO I GO 20m

3 Rounds
7 Pushups
20 Battle Ropes

3 Rounds
8/5c Bike
7 KB Squats

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

YOUTH

TUESDAY

Warmup!

12min of
30 Battle Rope Slams
4 Rounds of: 10 MTN Climber 10y Sprint
3 Rounds of: 7 KB Deadlifts and 7 Squat Jacks

10min of
10 LR Crossovers
10 LR Balance SLDL on Foam Pads (no weight unless good)

10min of

6 L/R DB Rows
8 SLOW Pushups
8 Controlled KB/DB Squats
10 Situps

Stretch!

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 Pushups 15 Seal Rows 5x (Lunge, lunge, Squat)

DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY) 3 rounds of 3min, 1 off Running Fartlek – Sprint one straight away, jog the rest.

ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY) 7-10min of: Box Jump for Height Balance SLDL Quick Shuttle Shuffles (10y)

STRENGTH (INCREASING OVERALL STRENGTH) 4 Rounds of 5-8 DB Floor Press 8-10 DB Heavy Heaving Rows 5-8 Paused 2KB/DB RDL

KETTLEBELL BOXING

Round 1 S: QUALITY JAB CROSS Jab // Jab/Cross // Hook/Hook 3 Sets of 8 KB Swings OH Situps

Round 2 S: QUALITY ELBOWS & KNEES Jab //Jab/Cross/Elbow // Jab/Cross/Body Hook 3 Sets of 8 Bottom Up Press Reverse Twists

Round 3 S: 8 Quality Hooks / 10 SPEED JAB/CROSS Jab/Hook/Elbow // Jab/Jab/Hook/Hook 3 Sets of 8 KB Swings Windmills

Round 4 QUALITY GUTS Jab/Gut // Jab/Gut/Hook // Jab/Gut/Hook/Elbow 3 Sets of 8 Bottom Up Press KB/DB Suitcase Hold

Round 5 FREESTYLE FREESTYLE 20/15 Cal Bike Russian Twist

FUNDAMENTALS – 30m circuit break down and practice. ALT KB SWINGS

POTSTIR SCISSOR DB BENCH

BAMBOO SQUATS LANDMINE ROW