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
10 LR Backstep Lunges
15 DB Pushups
10 L/R DB Rows
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
10min: Row/Ski/Bike :20s HARD :40s Moderate
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
4x Icky Shuffle
5x Box Jump
5x Power Swings
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
8 Weighted Pushups
5 KB/DB Squat to Box
:20s L-Sit Hold on Boxes
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 Half Kneeling SA Press
Weighted Situp HOLD
Round 3
S: Quality Hooks
Jab/Hook // Jab/Cross/Gut/Hook
3 Sets of 8 SLDL
Russian Twists
Round 4
QUALITY GUTS
Jab/Cross/Gut // Jab/Cross/Hook/Elbow
3 Sets of 8 Half Kneeling SA Press
Plank
Round 5
FREESTYLE
FREESTYLE
:60s Squat
Plank Up Downs
FUNDAMENTALS – 30m circuit
10-15 Bamboo Bench
10 Ring Leg Raises
10 KB Swings
40y Suitcase and Front Rack Carry
SATURDAY MORNING SWEAT
YOU GO I GO, Max of 25m
Run 1 Mile
Row or Ski 1 Mile
100 Pushups
100 Box Jumps
600y Farmer Carry
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!