Group Fitness Boot Camp Belmont 1/11/14: Saturday Obstacle Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 8 sets
Phase 2: Core (Perform the following movements for 30s 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. Bicycle Crunch *Fingers outside eyebrows *3B’s *Move from core *Tongue on roof of mouth
2. One Leg Bridge (RT Side) *Keep hips level
3. One Leg Bridge (LT Side) *Keep hips level
4. Plank with Hip Ext (alt) *3B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *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.
WOD: Perform the following 9 Obstacles as fast as possible for 40 minutes in order. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round.
Inside Obstacles:
1. Slack Line Inverted Climb: 1x *Put feet on blanket and cross ankles to lock in position *Alternative movement- Rope Climb 3x (bridge positionà stand- keep tension on arms)
2. Cargo Net-Around the Net: 1x *Start on one side of the net and climb your way to the other side *Alternative: Hang on net for 30
Outside Obstacles:
3. Yellow Net Roll with MB: 1x (back & forth) *Holding MBà roll under yellow net back & forth
4. Bucket or Tree (white pipe) Carry: 2x *Hold load and perform fast walk *Heel/Toe Push Off or Jog
5. Black Wall–> Balance Beam –> Over Hurdleà Balance Beam àOver Hurdle: 2x
6. Over-Unders with Tires and Hurdles: 2x
Inside Obstacles:
7. Long Jump Burpess (hit ground to chest): 2x (back and forth the length of the red carpet) *Start and end with arms overhead *Lead with hips
8. MB Standing Shot Put: 10 Each Side *Shot put MB into wall as hard as possible- total body movement *Pivot back foot *MB should stay shoulder height
9. Step-Ups: 10x leading with each side *Posture *3B’s
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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