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
7 Burpee, MB Over the Shoulder
7x 3 Swing, 1 Squat
50y Front Rack Carry, 50y Farmer Carry
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
:50s bike, :10s Rest
:50s ab mats, :10s rest
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
3 LR MB Slam & Rotational Pass
6 LR Back Step Lunge into Lateral Box Step
5 Overload Band Jumps
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5-15 Ring Dips
8 L/R KB Squat Row
8 DB/KB Goblet Squat
KETTLEBELL BOXING
Round 1
S: QUALITY JAB CROSS
Constant Jab Cross
3X8 Front Rack Lunge
Shoulder Weighted Situp
Round 2
S: QUALITY ELBOWS
Speed Knees
3 Sets of 8 KB Swing
Glute Bridge
Round 3
S: Quality Hooks
Jab/Hook // Jab/Cross/Gut/Hook
3X8 Front Rack Lunge
Leg Lifts
Round 4
Free Style
Free Style
3 Sets of 8 KB Swing
Bicycles
Round 5
Ground and Pound
Ground and Pound
50 Pushups
Hollow hold
FUNDAMENTALS
12m of
1min bike
1min plank
15m of Corrective/Balance/Awareness
15 Face Pulls
10 L/R Split Squat, with Bottom Position Press (LIGHT)
10 L/R Balance Pad SLDL (weight not needed, or very light weight)
10 L/R Deadbug
Foam Roll/Lacross Entire Body
Band Stretches
Hamstrings
Groin
Glutes/Lower Back
Quad
Stretches
Pigeon
Hip Flexor
Butty Fly
Sleeper
Downward Dog
Worlds Greatest Stretch
Childs Pose
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