Boot Camp Group Fitness Belmont 2/15/14: Saturday Obstacle Challenge

Boot Camp Group Fitness Belmont 2/15/14: 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 6 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.    Lower Ab Curl *Lift pelvis and control down *Keep knees flexed and heels to hamstrings *3B’s

2.    Side Elbow Plank (RT Side)  *3B’s *Squeeze shoulder blades *Bring top leg up to increase difficulty

3.    Side Elbow Plank (LT Side)  *3B’s *Squeeze shoulder blades *Bring top leg up to increase difficulty

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. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own. Perform the following 10 Movements 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 Movements:

1.    Jump Rope: 100 *3B’s *Relax Heels

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

3.    Band Monster Walk-Fwd & Back: 2x (length of room) *Band around ankles *Stay low *2B’s

4.    TRX Biceps Curl & Triceps Ext: 10 each *Make it a tough 10 *3B’s

Outside Obstacles:

1.    Battle Rope Double Waves with Squat: 20 *Perform continuous double wave with continuos squat *2B’s

2.    Black Wall: 2x *Use steps as needed *Get from one end of the wall to the other any way you want

3.    Tire Flip: 10x *Hinge from hip *2B’s *Use partner as needed *Need flat back

4.    Red Wall: 2x *Use steps to assist *Encourage partnership as needed

5.    Equalizer Over-Under: 2x

6.       Tire Run Through: 2x

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.

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