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 LR Split Squats
16 1 Arm Pushup on MB
10-15 Pullups
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
Jog to field, then Jog Long Sides, Sprint Short Sides until we are done.
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
Triple Step Sprints with Side Shuffle Out
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5 DB Push Press
8 DB Power Row
100y Farmer Carry
KETTLEBELL BOXING
Round 1
S: QUALITY JAB CROSS
Constant Jab Cross
3 Sets of 8 SLDL
Weighted Situps
Round 2
S: QUALITY ELBOWS
Speed Knees
3 Sets of 8 SA Z PRESS
Plank
Round 3
S: Quality Hooks
Jab/Hook // Jab/Cross/Gut/Hook
3 Sets of 8 SLDL
Spider Man Mountain Climbers
Round 4
QUALITY GUTS
Jab/Cross/Gut // Jab/Cross/Hook/Elbow
3 Sets of 8 SA Z PRESS
Bicycles
Round 5
FREESTYLE
FREESTYLE
2 1M PUSHUP
WRUSSIAN TWIST
FUNDAMENTALS – 30m circuit
10-15 Bamboo Bench
10 Ring Leg Raises
10 KB Swings
40y Suitcase and Front Rack Carry
SATURDAY MORNING SWEAT
With a partner Max of 25m
Farmer Carry 1 Mile
Every 2m, stop and perform 30 pushups and 30 squats together.
YOUTH
THURSDAY
CONDITIONING 15m
5 Box Jumps
10 Pushups
15 Ab Mats
30 Jump Ropes
STRENGTH: 3-4 Rounds
10 MB Pushups
10 KB Deadlifts
10 DB SLOW Rows
SAQP: Remaining Time
3 Ladder Icky Shuffle
6 90 Deg MB Slams