Group FitnessTrainer Boot Camp Belmont 4/19/14: Saturday Obstacle Challenge

Group FitnessTrainer Boot Camp Belmont 4/19/14: 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.    Plank with Hip Ext (alt) *3B’s

2.    Prone Prisoner Cobra (Hold 5s)  *Squeeze shoulder blades

3.    Supine Prisoner Lower Ab Curl *Lift pelvis  *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. 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.    Bosu Burpees-15 *3B’s *Shoulder back & down

2.    Rope Climb- 5 *Shoulder back & down *Bridge position–>stand- keep tension on arms

3.    Uphill Battle with Slack Line: 2x *Balance on line on mat for modification

4.    Over-Unders with Equalizers: 2x

5.    Broken Bridge with Slack Line: 2x *TRX for modification

Outside Obstacles:

1.    MB Relay: 2x

2.    Bucket Carry: 1x Fence and Back *Take big strides- heel- big toe push off

3.    Sled Pull: 1x Fence and Back

4.    Black/Red Wall: 2x *Encourage partnership as needed

5.    Tires: 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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