Boot Camp San Carlos Athletic Club 8/22/14: Friday Fitness Challenge
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2
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. Side Lying Groin Plank (RT Leg) *3B’s *Top leg supports body and bottom leg crosses over top leg *Modify by keeping bottom leg on ground *Top hand on hip- squeeze shoulder blades *Bring hips up
2. Side Lying Groin Plank (LT Leg) *3B’s *Top leg supports body and bottom leg crosses over top leg *Modify by keeping bottom leg on ground *Top hand on hip- squeeze shoulder blades *Bring hips up
3. Stationary Beast & Crab Switch *See video but do stationary instead of walking: http://www.youtube.com/watch?v=qJgeGT3G5EE *Coach them to go into Beast or Crab and to go slow *For Beast, Knee’s 1 inch off ground, press hands into ground *For Crab, make an M & squeeze shoulder blades, keep butt low *Alternate or switch from Beast–>Crab for 30s *Have them go clockwise for 15s and then switch to counter-clockwise for 15s. Say Beast or Crab. Do wrist mobility work in warm-up
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers find a partner or small group to work with and immediately transition to WOD. They can get water at any time on their own.
Friday Fitness Challenge
Do all five rounds (acceding and descending pyramid) in the shortest time possible (always with good form)… Modify reps as needed.
The movement go up for 3 sets then down for 2 sets, except for the cross-over jumping jacks.
First Round
1. 10 Walking Beast Crawl (10 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground *3B’s
2. 10 Squats *Get low- 90 degrees *2B’s
3. 10 Pull-ups *3B’s *Relax shoulders
4. 10 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5. 10 Walking Lunges with MB/SB Rotation (10 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated *3B’s
6. 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify
Second Round
1) 15 Walking Beast Crawl (15 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground
2) 15 Squats *Get low- 90 degrees
3) 15 Pull-ups
4) 15 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5) 15 Walking Lunges with MB/SB Rotation (15 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated
6) 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify
Third Round
1) 20 Walking Beast Crawl (20 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground
2) 20 Squats *Get low- 90 degrees
3) 20 Pull-ups
4) 20 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5) 20 Walking Lunges with MB/SB Rotation (20 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated
6) 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify
Forth Round
1) 15 Walking Beast Crawl (15 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground
2) 15 Squats *Get low- 90 degrees
3) 15 Pull-ups
4) 15 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5) 15 Walking Lunges with MB/SB Rotation (15 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated
6) 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify
Fifth Round
1) 10 Walking Beast Crawl (10 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground
2) 10 Squats *Get low- 90 degrees
3) 10 Pull-ups
4) 10 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5) 10 Walking Lunges with MB/SB Rotation (20 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated
6) 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify
*****Totals For Friday Fitness Challenge!*****
70 x2 Beast Crawls
70 Squats
70 Pull-Ups
70 Burpees
70 x2 Walking Lunges
250 Cross Over Jumping Jacks
740 Total Reps
Tell the Campers to post their results on our Shamp’s Boot Camps Facebook Fan Page–> Shamp’s Boot Camps
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.
Try the 6 Week Transformation Program at Boot Camp San Carlos Athletic Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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