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.
WOD: 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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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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