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 MB Slams
12 L/R Suitcase Single Arm Row
20 L/R DB Plank Slides
15 Plyo Jump Deadlift (with KB)
DURABILITY (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
Jog/Sprint Fartleks (3 sides jog, 1 side sprint)
ATHLETICISM (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
7-10min of:
SLDL into Sprints
Banded Sprints
STRENGTH (INCREASING OVERALL STRENGTH)
4 Rounds of
10 RDL, Clean & Push Press
5-8 MB Curtsy lunge
5-8 Kneeling Wood Choppers
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X8 Alt Pass Under Swings
Side Planks
Round 2
Elbows
Hooks
3×5 Push Press
Weighted Situp
Round 3
Knees
Free Style
3X8 Alt Passs Under Swings
Mace Snatches
Round 4
Free Style
Free Style
3×5 Push Press
SLOW Bicycles
Round 5
Ground and Pound
Ground and Pound
10 High Knees, 3 Jump Tucks
V-Sit 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
CONDITIONING
Animal Flow
then…
DODGEBALL
STRENGTH: 5 Rounds
5 L/R PB SL Hops
5 Box Jumps
8 Pushup into High Bird Dog
30y L/R Suitcase Carry
SAQP: Remaining Time
Tic Tac Toe