Group Fitness Boot Camp Belmont 1/11/14: Saturday Obstacle Challenge

Group Fitness Boot Camp Belmont 1/11/14: Saturday Obstacle Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest for 8 sets

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Bicycle Crunch *Fingers outside eyebrows *3B’s *Move from core *Tongue on roof of mouth

2.     One Leg Bridge (RT Side) *Keep hips level

3.     One Leg Bridge (LT Side) *Keep hips level

4.     Plank with Hip Ext (alt) *3B’s

Phase 3: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifWOD: Perform the following 9 Obstacles as fast as possible for 40 minutes in order. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round.

Inside Obstacles:

1.     Slack Line Inverted Climb: 1x *Put feet on blanket and cross ankles to lock in position *Alternative movement- Rope Climb 3x (bridge positionà stand- keep tension on arms)

2.     Cargo Net-Around the Net: 1x *Start on one side of the net and climb your way to the other side  *Alternative: Hang on net for 30

Outside Obstacles:

3.     Yellow Net Roll with MB: 1x (back & forth) *Holding MBà roll under yellow net back & forth

4.     Bucket or Tree (white pipe) Carry: 2x *Hold load and perform fast walk  *Heel/Toe Push Off or Jog

5.     Black Wall–> Balance Beam –> Over Hurdleà Balance Beam àOver Hurdle: 2x

6.     Over-Unders with Tires and Hurdles: 2x

Inside Obstacles:

7.     Long Jump Burpess (hit ground to chest): 2x (back and forth the length of the red carpet) *Start and end with arms overhead *Lead with hips

8.     MB Standing Shot Put: 10 Each Side *Shot put MB into wall as hard as possible- total body movement *Pivot back foot *MB should stay shoulder height

9.     Step-Ups: 10x leading with each side *Posture *3B’s

Circle Time: Cool down & stretch (5 minutes)

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

Please add your comments below on the workout.

Try the 21 Day Rapid Fat Loss Program at Group Fitness Belmont Boot Camp for Only $39: www.ShampsBootCamps.com

Your friend & coach,

Brien

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Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

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