Boot Camp Redwood Shores Athletic Club 8/16/14: 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 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. Lower Ab Curl *Lift pelvis and control down *Keep knees flexed and heels to hamstrings *3B’s
2. Side Elbow Plank (RT Side) *3B’s *Squeeze shoulder blades *Bring top leg up to increase difficulty
3. Side Elbow Plank (LT Side) *3B’s *Squeeze shoulder blades *Bring top leg up to increase difficulty
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. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following 10 Movements 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. Modify as needed.
Inside Movements:
1. Monkey Bars (Go across laterally): 1x each way *Alternative: Hang on net for 30s
2. Cargo Net-Touch the top: 2x *Alternative: Hang on net for 30s
3. Band Monster Walk-Fwd & Back: 2x (length of room) *Band around ankles *Stay low *2B’s
4. Equalizer Over-Unders (Use 10 Equalizers): 2x
5. Battle Rope Partner Tug of War (Partners attempt to pull each other towards the middle): 2x total *Use Red Ropes
6. TRX Biceps Curl & Triceps Ext: 10 each *Make it a tough 10 *3B’s
Outside Obstacles:
1. MB Slams: 20 *2B’s *Follow through into ground *Use outside balls and keep outside
2. Black/Red Wall (Get from one end of the wall to the other any way you want): 2x *Use steps as needed *Encourage partnership as needed
3. Tire Run Through (Pair up tires for 4): 2x
4. Run/Walk (Fence & back): 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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Your friend & coach,
Brien
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