Boot Camp Burlingame Health Club 12/12/14: Holiday Transformation Day 65: Spartan Challenge
3 Phase Warm-Up:
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 (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. Side Lying Groin-RT (Hip AD): 30s *Head Back *3B’s *Keep hips stacked
2. Side Lying Groin-LT (Hip AD): 30s *Head Back *3B’s *Keep hips stacked
3. Oblique Crunches*Hands to side of heads- not behind head *Wide knees *2B’s *Tongue on roof of mouth *Look at abdomen
Phase 3: Primal Movements -Perform the movements in wod below for 5 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.
Perform the following 8 Exercises as fast as possible with good form for 10 reps each for 30-35 minutes. Do as many rounds as possible.
1. Sandbag/MB Staggered Stance Bear Hug Squats: 10 each side *One foot forward-One Back *Shoulders back & down-Push chest out into bag *2B’s *Hinge from hips
2. Push-Up w/ 1 Arm Rotation (can use db here as tolerated): 10 each *Alt. sides *Thumb towards midline *Keep arm straight *Wide Feet *Shoulders back & down *Elbows in *3B’s *Studio: Monkey Bar Room with DB’s
3. MB Walking Lunge & Twist: 10 each *Alt. sides *Rotate MB over front knee *Shoulders back & down *2B’s
4. Plank Up Downs : 10 each side http://www.youtube.com/watch?v=L4oFJRDAU4Q *Shoulders Back *Squeeze triceps at the top *Relax shoulders *3B’s *Elbows in
5. Prisoner Alt. Split Squats Jumps: 10 each *Alt. sides *Do one side at a time as needed *Shoulders back & down-squeeze *3B’s
6. TRX One Arm Row with Rotation: 15s each Side *Keep hips square *Squeeze shoulder blades *Shoulders back & down *3B’s
7. SB/MB Single Leg Deadlift: 10 each side *Do one side at a time *Shoulders back & down-squeeze butt and shoulder blades at top*3B’s
8. MB Shoulder Put: 10 each side *Facing wall–>put ball into wall *Hold ball at shoulder level and keep hands and ball at shoulder level *Use whole body and pivot from hips *3B’s *If no wall put to partner
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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