San Mateo Boot Camp Fitness 1/30/13- TABATA Super Bowl Workout!

San Mateo Boot Camp Fitness 1/30/13-  TABATA Super Bowl Workout!

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.     Sit Ups *3B’s *Knees to mid thighs *Look at thighs *Hands off to sides of head- avoid pulling neck

2.     Mountain Climbers *Knees barely off the ground *3B’s *Shoulders back & down *Educate about #4 in wod

3.     Bridge with March *Alt. Knee Up *Keep bridge-shoulder blades off ground *Toes Up *Educate about #6 in wod

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.     Prisoner Lateral Lunges *Get as low as possible *Alternate sides *2B’s *Educate about #3 in wod

2.     Commando Push-Up  *Elbows in *Bring knee up with each push up and perform 2 push-ups-alt knees àroll (right or left) after push-ups. See video above. *Educate about #7 in wod

3.     Sumo Deadlift High Pull *Wide Feet *Goal is to extend ankles, knees & hips forcefully. Use momentum from lower body to stand up *Lead with elbows *Keep head straight *Hinge from hips *Keep chest up and shoulders, back & down *Educate about #1 in wod

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of 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

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.

1.     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

2.     Ladder Drills: In-In-Out-Out (Forward)  *Lead in with different foot at the start of each set *Relax heels

3.     Prisoner Lateral Lunges *Get as low as possible *Alternate sides *2B’s

4.     Matt Push *Arms Straight *Elbows To Ears *Stay Low *Move From Legs *Like a truck push *2B’s

5.     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

6.     Inverted Row with Knee Up or TRX Row with Knee Up  *Go into bridge with knee up with each pull *Squeeze shoulder blades and hold for 2s *AKA Fat Man Row Switch Grips Each Set

7.     Commando Push-Up  *Elbows in *Bring knee up with each push up and perform 2 push-ups-alt knees àroll (right or left) after push-ups. See video above.

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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