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 Box Jump
10 Renegade Row
50y Front Rack Carry, 50y Farmer Carry
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
:45s Bike
:45s High Knees
:45s Ab Mats
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
2x Icky Shuffle and Cross Overs on Ladder
5x LR SL Penalty Box Hops
5x LR Balance Pad Reaches
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
5-8 LR SA DB Floor Press
8-10 LR Landmine Row
:30s Heavy Weighted Plank
5 Sandbag Squats
KETTLEBELL BOXING
Round 1
S: QUALITY JAB CROSS
Constant Jab Cross
3X6 2KB Clean
Plank MB Passes
Round 2
S: QUALITY ELBOWS
Speed Knees
3×6 2KB Z Press
MB Overhead Windmills
Round 3
S: Quality Hooks
Jab/Hook // Jab/Cross/Gut/Hook
3X6 2KB Clean
20 Leg Flutters, 10 Lifts, repeat…
Round 4
Free Style
Free Style
3×6 2KB Z Press
Bicycles
Round 5
Ground and Pound
Ground and Pound
25 Burpees
Situps
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
CONDITIONING 15m
5 MB Slams
5 Box Jumps
10 Shuttles
10 Ab Mats
STRENGTH: 4 Rounds
10-15 MB Chest Press
:30s Plank
5 MB Loads to Box
10-15 KB Deadlift
SAQP: Remaining Time
Dodgeball!