Warm-up prior to workout
WOD: Perform the following 8 Exercises in a Circuit for 30s each for 5 Rounds. Challenge them to make the 5th Round as tough as possible. Goal is to keep moving.
Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 5 Rounds, 10s Transition Time after Completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- Jog/Walk: *Highest Intensity Tolerated *Fast Walk for those with Injuries *Breathe rhythmically
- Monkey Jump Push-Ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend Forward & Place Hands Under Shoulders while on Tippy Toes > Bring Head Towards Ground > Jump up *Lift Collar Bones 1” *Modify as needed – Remove Jump – Do Push-Up on Knees *Use Fists / DBs *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Prisoner Squats: *Goal – Get to 90 Degrees *Hinge from Hips > Squats *Get Low *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Pulling Movements: TRX Rows/Equalizer Rows/Pull-Ups/Band Rows: *Lift Collar Bones 1” *Campers can assist each other as needed *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Jog/Walk: *Highest Intensity Tolerated *Fast Walk for those with Injuries *Breathe rhythmically
- Backwards Lunges (15s Each Side): *Arms Raise with each Back Lunge *Knee should End 2” off the Ground *Squeeze Shoulder Blades *Lift Collar Bones 1” *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Squat Jumps: *Start & End with Arms Overhead *Hinge from Hip > Small Squat *Lift Collar Bones 1” *Modify without Jump for those with Injuries or who shouldn’t Jump *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability on the way up
- Elbow Planks w. Lateral Movement (15s Each Direction): *Start in Plank Position on Elbows > Move Laterally > Opp. Arm & Leg *Lift Collar Bones 1” *Modify with Beast *Keep Belly in for added Stability – Breathe rhythmically
*No Finisher: Challenge them to make the 5th Round as tough as possible
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new I AM A PRIORITY Coaching Program starting Monday!
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Brien
Telephone: (650) 514-6679
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