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 Row/Ski/Bike
:45s Plank
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 Ring Pushups, weighted if possible
8-10 LR DB Row
8 L/R Side Plank Slow Press
5 L/R Weighted MB Stepups
KETTLEBELL BOXING
Round 1
Jab/Cross
Straight Punches (Cardio)
3X6 LR SLDL
Plank
Round 2
Elbows
Hooks
3×6 LR Scissor Press
Toe Touches
Round 3
Knees
Free Style
3X6 L/R SLDL
Hollow Hold
Round 4
Free Style
Free Style
3×6 L/R Scissor Press
Banded Bicycles
Round 5
Ground and Pound
Ground and Pound
30 KB Swings
Situps with Twists
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
Cone Relay
STRENGTH: 5 Rounds
5-10 Pullups
:30s Plank
2 Rope hand over hand Pull
10 Walking Lunges
SAQP: Remaining Time
Ladder Work
Forward/Back Run