Boot Camp Belmont Gym Training 6/21/14: 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 *3B’s
2. Prone Flutter Kicks *Keep legs straight
3. Side Plank (RT) *3B’s *Squeeze shoulder blades
4. Side Plank (LT) *3B’s *Squeeze shoulder blades
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.
WOD: Perform the following 10 Obstacles as fast as possible for 35 minutes. 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. KB/DB Farmers Walk: 2x Across Distance of Red Carpet (long way) *Hold heavy weight to work on grip strength and perform fast walk *Heel/Toe Push Off *Focus on grip- thumb around weight
2. Cargo Net: 2x *Touch the top of the beam 2x *Alternative: Rope Climb: 2x
3. Glider Truck Push: 2x *Gliders on Feet
4. Step-Ups: 10x leading with each side *Posture *3B’s
5. Monkey Bars- Outside grip with palms facing each other (only for those with good posture and strength): 1-2x or 20s Hang
Outside Obstacles:
1. Fast Feet Tires: 2x *Coach organizes tires into a pattern of their choice
2. Tire Flips: 5x *Hinge from hips *Must have flat back and be able to get low with hips to do this exercise safely *Push tire into ground *Do not try to lift tire straight up *Use a partner as needed *2B’s
3. Bucket or Pole Carry: 2x to Fence
4. Black Wall or Red Wall: 2x *Alternative: Red or Black Wall- Jumping Pull-Ups: 10x
5. Balance Beam: 2x *Coach lays out balance beam to challenge campers
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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