Group Personal Training San Carlos Boot Camp 12/26/14: 10 x 10 Challenge Workout

Group Personal Training San Carlos Boot Camp 12/26/14: 10 x 10 Challenge Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets for Phase 2

Phase 2: Core (Perform the following movements for 60s 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 1 Arm Rotation *3B’s  *Widen feet to make easier *Alt sides

2.    Side Plank with 1 Arm Rotation (30s each side) *Keep hips level *3B’s *Cross top leg over to make easier *Move from core

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. After Phase 3 boot campers immediately transition to WOD and find a partner. They can get water at any time on their own.

Do as many rounds as possible in 35 min of the following:

1.     10 body weight squats *2B’s *Hinge from hips *get low

2.     10 trx muscle up *3B’s *one foot forward and one foot back  *use legs to assist upper body *go deeper to increase intensity

3.     10 sb/mb  step-ups (10 leading with each side) *3B’s *Hold mb/sb anyway you like

4.     10 rip trainer squat & press *hinge from hips and press *2B’s *hands chest height *hands shoulder width

5.     10 frog jumps *Start with arms down to ground in squat position and jump with arms up in air *modify by going onto toes *2B’s *Hinge from hips *wide feet

6.     10 db biceps curls *3B’s *standing

7.     10 kneeling equalizer triceps ext *3B’s *move knees closer to make easier

8.     10 prisoner jumping split squats (10 each side) *bigger the stride = easier on the knees *modify with back lunges *3B’s *squeeze shoulder blades

9.     10 cargo net climbs (10 reaches with each hand) or rock wall *stay close to wall or net while climbing *modify with new rope climbing device – stand as close to it as possible and go to fatigue (grab & reach)

10. 10 bear crawls (10 each side) *Butt in air *Opp. arm & leg

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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