San Carlos Boot Camp Workout: 7/25/11- When Was The Last Time You Climbed a Rope?

7/25 San Carlos Boot Camp Total Body Fat Loss Workout: Battle Ropes, TRX, Lunges, Jump Rope, Rope Climb, Good Mornings, Push-Ups

Preparation: Perform the following exercises to prepare for the wod  in a group for 30s.

1. Walking Lunges with Arm Raise

2. Dynamic Push-Up—Long Jump

3. Walking Single Leg Deadlift Touch

4. Jog with Squat Down

4. Forward  Jog

5. Backwards Jog

6. High Knee Run

7. High Knee Skips

8. Lateral Shuffle

8. Carioca

WOD: Perform 3-4 sets of the following exercises for 40s in a circuit with 15-20s rest:

1.     Partner Mirror Drill (20s each as the leader)

2.     Plate Wide Good Mornings *Plate at chest or higher as needed

3.     TRX Squats (20s)à TRX Squat Jumps (20s)

4.     Swiss Ball Jack Knife à Push-Up  *Lock

5.     Jump Rope

6.     Jog with MB/Plate On Shoulder

7.     Rope Climb (20s Each)

Cool down & stretch (5-10 minutes)

If you can’t see the video above go to:  Boot Camp Workout BLOG

Please add your comments below on the workout.

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In Health, Fitness & Vitality, 

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com

www.MenloFit.com
650-654-4604

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