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
AMRAP (Up to :120s) Plank
AMRAP Jump Squats Unbroken
5-8x or AMRAP Ring Pullups
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
4 rounds of 1.30min on, 1 off
Walking Lunges
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
Box Jump and Bunny Hop Variations
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5 Weighted Pushups then Immediately 3 Plyo Pushups
10 DB Rows
8 Heavy Swings
KETTLEBELL BOXING
Round 1
S: QUALITY JAB CROSS
Constant Jab Cross
3 Sets of 3(1KB Press, 1 KB Push Press)
Plank
Round 2
S: QUALITY ELBOWS
Speed Knees
3 Sets of 6 2KB Front Rack Squats
Across Body Mountain Climbers
Round 3
S: Quality Hooks
Jab/Hook // Jab/Cross/Elbow
3 Sets of 3(1KB Press, 1 KB Push Press)
Windmills
Round 4
QUALITY GUTS
Jab/Cross/Gut // Jab/Cross/Hook/Elbow
3 Sets of 6 2KB Front Rack Squats
Side Plank
Round 5
FREESTYLE
FREESTYLE
50 Unbroken Swings
Russian Twist
FUNDAMENTALS – 30m circuit
3-10 Ring Pullups
10-15 Weighted Situp
10-20 Landmine Twists
20y each of.. 2KB Overhead Carry, Front Rack Carry, Farmer Carry
5-15 Dive Bomber Pushup
SATURDAY MORNING SWEAT
YOU GO I GO, Max of 25m
100 Cals, with a partner each of the following, in any order or partition.
Bike, Ski and Row
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!