Group Fitness Boot Camp San Carlos 1/17/14: 12×12 Challenge Day Friday
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 2: NONE
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Warm-up for no more than 10 minutes as the campers will continue to warm-up for the first few sets of the workout below given the design. Instruct them to gradually increase intensity given skill, fitness and injuries.
*Review WOD below during Phase 2 & 3 above and immediately transition to WOD. They can get water at any time on their own.
Campers team up with a partner or small group and perform the following 12 exercises for 1 rep, then 2 reps, then 3 reps, to reach all the way to 12 reps each. Any order is fine. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible. (Those that finish early can jog, walk, bike, etc.)
1. 1 SB Squat (any position) *2B’s *Hinge from hips *Shoulders back & down *Get as low as possible
2. 1 Burpee (chest hits the ground) *Stay tight *3B’s *Shoulders back & down *Educate about modifications
3. 1 Full Sit-up *Dig heels *Look at abdomen *3B’s *Bring elbows to groin with hands to sides of head- no pulling on neck *Tongue on roof of mouth
4. 1 Reverse Lunge into a Front Kick – EACH Leg *3B’s *Shoulders back & down *Move from center of gravity (belly) *Keep hands up
5. 1 Prisoner Sumo Jump Squats *2B’s *Hinge from hips *Shoulders back & down-squeeze shoulder blades *Hands behind head *Wide feet *Toes out *Get low
6. 1 DB/KB Renegade Row– EACH arm (push-up positionà do a 1 arm row ) *Squeeze shoulder blades and hold for 2 s *3B’s *Shoulders back & down
7. 1 Box Jump – (modification – 1 Step-up EACH leg) *Start with arms overhead and end overhead *2B’s *Hinge from hips *Explode into ground *Raise/lower mat/step as tolerated
8. 1 Hindu Push-Up *Start in downward dog on tippy toesàdive bomb into cobraàgo straight back into down dog *3B’s *Lock shoulders back & down
9. 1 Cross-over Mountain Climber – EACH leg *Knees barely off ground *Rotate from core *3B’s *Lock shoulders back & down
10. 1 One-legged Deadlift – EACH leg *Can use SB/Plate/MB *2B’s *Hinge from hip *Shoulders back & down-squeeze shoulder blades
11. 1 Deck Squat (modification – raise up surface with a mat) *Start and end with arms overhead *2B’s *Hinge from hip *Studio- place steps/big mats outside (they are upstairs)
12. 1 Speed Ladder-Run Through *Relax heels *Drive elbows *Arms help the legs go faster *Studio- place outside
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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