San Carlos Gym Boot Camp 12/21/12: Christmas 1200 + Rep Body-Weight Challenge

San Carlos Gym Boot Camp 12/21/12: Christmas 1200 + Rep Body-weight Challenge

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (2 Min)  

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Prone Plank with 1 Leg (right leg off ground)*3 B’s

2.     Prone Plank with 1 Leg (left leg off ground)*3 B’s

3.     Bicycle Crunches *Move from core

Phase 3:

As a Group: (5 Minute) In the main workout area call out random exercises for the group to perform. Keep them moving throughout the WHOLE 5 minutes.

•  Moving butt kicks
• Jog
• Side shuffle
• Bear crawl
• Sprint
• Walk
• Back pedal
• Skip
• Any other fun exercises that you like!

*Review WOD below during 2^nd round of Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Challenge: 1200 REPS -(3 rounds of 5 exercises) Have campers perform the following exercises in their best time possible. The goal is for the campers to beat their times EACH round. Rest as long as needed between each round.

1.     300 Jumping rope either double rotation or singles

2.     20 Push-ups with a tuck jump after EACH push-up

3.     20 Reverse lunges with a front kick (20 on each leg)

4.     20 Fat Man Rows

5.     20 Body Weight Squats *Get to 90 degrees

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 San Carlos Gym Boot Camp for Only $29 for 3 Sessions: www.SFBAYBOOTCAMP.COM