Group Gym Belmont Boot Camp 7/5/14: Saturday Spartan Obstacle Challenge

Group Gym Belmont Boot Camp 7/5/14: Saturday Spartan 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.     Plank with Alt. Hip Ext.  *3B’s

2.     Supine One Leg Bridge (RT Leg) *3B’s *Keep hips level

3.     Supine One Leg Bridge (LT Leg) *3B’s *Keep hips level

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. 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.     Sprinter Walking Lunges: 2x (Length of Red Carpet) *Slight forward lean- opp. arm & leg *Push foot into ground  *3B’s

2.      Glider Army Crawl: 2x *Gliders on Feet- Crawl with elbows *If complaints about elbows add more gliders under elbows or use sweatshirt *3B’s

3.      Rope Climb: 3x *Stay in Bridge for those modifying or go all the way up 1x *Legs extended is harder *Shoulders back & down *3B’s

4.     MB Wall Ball: 20x *Get low with squat and hit target *Hinge from hips *2B’s

5.     Monkey Bars – Transverse Across Thick Part of Bar : 1x each way or 30s Hang *Bring high step so campers can reach *Modify with Hang or TRX Rows: 15x

Outside Obstacles:

1.     Sled Push: 1x (Fence & Back)*Arms straight – stay low *Drive feet back into ground like pushing a truck *3B’s

2.     Jog/Walk Holding White Pipe (Called “Tree” at Youth Obstacle Boot Camp: 1x (Fence & Back) *Fast as tolerated

3.     Everest: 2x *Run up the ramp (Only for those that can)

4.     Wall Climb- Red or Black Wall: 2x (Only for those that can)

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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