San Carlos Gym Boot Camp 1/7/12: New Year’s Revolution 6 Station Rotation

San Carlos Gym Boot Camp 1/7/12: New Year’s Revolution 6 Station Rotation

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.         Alternating Quadruped *Opp. Arm & Leg Raise *Hold for 1 sec *Educate to engage core here so they are set for the next 40 min! *3B’s *Work on getting extension and look at hand at the top of the movement- hold and crunch on the way down *Breathe with each movement

2.         Plank with Opp. Arm & Leg Crawl *Only perform 1 each arm & leg-alternate each rep so they will not move *educate about #3 below *3B’s

3.         Prisoner Lower Abdominal Curl *Flex knees as much as possible and focus on curl from core *3B’s

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

1.         Squat, Curl & Press *educate about #1 below

2.         Push-Up Hold with 1 Arm Rotation *Wide feet *educate about #2 below

3.         Prisoner Three Way Lunges (perform 1 side each 30s interval) *educate about #3 below

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

WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.  

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 4 sets are complete for PM & ARM, 48 total sets for workout.

PM (30s x 4  Sets):

1.     SB Squat, Curl &Press *Pick up SB in squat positionà perform bicep curl and press it overhead *Hinge from hip *Lock shoulders back & down *Avoid press for those with shoulder issues *2B’s

2.     MB Push Up (One Arm and Switch) *Shoulders down & back *Butt down *Go to knees if butt is up *Ball under shoulder *3B’s *Wide feet

3.     Prisoner Three Way Lunges (Forward-Side-Back) *12-3-6 & 12-9-6 –Use clock to help people get the movement *2 sets each side *Keep 3 B’s –move from core not leg

4.     TRX Rows *Neutral grip *Shoulders down & back *Relax Shoulders *Hips Back *Arms Straight *3B’s

5.     Battle Ropes: Overhand One Arm Wave with Kneel to Stand (2 sets each arm) *Two people can do it at the same time  *Rope pointed down to ground *Start in Kneeling Position and Stand While Doing Wave *2 B’s

6.     Plank Elbow Crawls  *Goal opp. arm & leg *Stay low *Butt down *Keep plank-stomach off ground *3B’s

ARM (30s x 4  Sets):

1.        Burpees

2.        High Knee Run *Land on ball of the foot with toes up

3.        High Knee Skips *Land on ball of the foot with toes up

4.        Cross Over Mountain Climber *Rotate from core

5.        Star Jacks

6.        5 Yard Lateral Shuffle

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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