Boot Camp Group Fitness Belmont 2/22/14: Saturday Spartan 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 6 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. Single Leg Bridge (LT Side) *Hips go up and down *Keep hips level *3B’s *Goal is to activate hamstrings/glutes
2. Single Leg Bridge (RT Side) *Hips go up and down *Keep hips level *3B’s *Goal is to activate hamstrings/glutes
3. One Leg V-Up *Start with arms overhead –> crunch up and attempt to touch foot – alt sides*3B’s *Look at abdomen *Tongue on roof
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. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
