BURR CLASSES 7/8 – 7/13

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!