Boot Camp San Mateo Athletic Club 8/20/14- Fat Loss TABATA FUN!
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 (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Supine Russian Twist *Anchor arms to ground *Increase intensity by extending knees *3B’s
2. Bridge with March *Alt. Knee Up *Keep bridge-shoulder blades off ground *Keep hips level *Educate about #5 in wod
3. Plank Crawl *Keep plank and crawl with opp. arm & leg *Knees hips from sinking *3B’s *Shoulders back & down *Educate about #3 in wod
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete
1. Step-Ups with Plate/DB/MB/Plate Press *4 sets leading with each leg-keep same front foot on step for entire set *Controlled landing- avoid touching heel of other foot that goes up and down- keep weigh on front leg *3B’s *Studio: Perform on Wooden Step Use plates in PT room or MB’s
2. SB/Plate Sumo Deadlift High Pull *Wide Feet *Goal is to extend ankles, knees & hips forcefully. Use momentum from lower body to bring weight off ground with arms *Lead with elbows *Hands finish at chest height *Keep head straight *Hinge from hips *Keep chest up and shoulders, back & down *2B’s
3. Foam Pit Crawl or Glider Crawl (feet on Gliders) *Keep hips stable (avoid rotation & sinking) *Lock shoulders back & down *3B’s *If elbows hurt from floor use another set of gliders for elbows
4. Prisoner Walking Lateral Lunges (4 sets each direction) *Get as low as possible *Alternate sides *2B’s *Hinge from hips
5. Inverted Row (AKA Fat Man Row) with Knee Up or Equalizer Row with Knee Up *Go into bridge with knee up with each pull *Squeeze shoulder blades and hold for 2s *Switch Grips Each Set *3B’s *Studio: Perform in Monkey Bar Room
6. Commando Push-Up *Elbows in *Bring knee up with each push up and perform 2 push-ups-alt knees –>roll (right or left) after push-ups. *3B’s *See video above.
*Perform Relay Race After Above 6 Stations Are Complete: 4 Cone Liners (4 min total for each partner) *Bring the energy
Circle Time-Cool Down Stretches: 5 min
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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