WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 6 sets are complete for PM & ARM
PM (40s x 3 Sets):
- SB/DB/KB Bent Over Rows *Keep elbows in- neutral grip *Hinge from hip *Lock shoulders back & down-squeeze *Hold at top for 3s *2B’s *Stay tight
- Band Monster Walk with Ankle Bands (Forward & Back) *Stay low in squat position with wide feet *Step 1 & 11 o’clock when going forward and 5&7 o’clock when going back *Hinge from hips *2B’s
- Equalizer Kneeling Triceps Ext. (start with elbows under hands and extend-keep core tight – begin with butt tucked- as needed bring knees forward to make easier) *Keep Elbows in. *Lock shoulders back & down
- Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back) (20s each side) *Lock shoulders back & down-squeeze *3B’s
- Battle Rope: Double Wave (20s) *Fast hands & Slams (20s) *Follow through into ground *Max effort with whole body *Hinge from hip *Lock shoulders back & down *2B’s *Outside at Studio
- MB Standing Partner/Wall Side to Side Rotation & Chest Pass *Wall is better so you can throw it harder *If using a partner–>partners face each other the entire exercise *Perform 5 RT Rotation (partners throw the ball with extended arms to each others right hip)–> 5 Chest Pass –>5 LT Rotation (partners throw the ball with extended arms to each other’s left hip) *Perform transition as quick as possible *Goal is speed *3B’s *Outside at Studio- Use the wall
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1. Coaches Call
2. Coaches Call
3. Coaches Call
4. Coaches Call
5. Coaches Call
6. Coaches Call
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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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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