Group Fitness Trainer Boot Camp Belmont 7/26/14: Day #13 Summer Meltdown 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.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif
https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifWOD: 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. Rope Climb 1x to the top or 3x (bridge positionà stand- keep tension on arms)
2. Over-Unders Equalizers (10 Equalizers): 2x
3. 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
4. Glider Truck Push- Hands on Gliders *Drive feet into grounf to move forward: 2x length of red carpet
5. 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
6. MB Standing Shot Put: 10 Each Side *Shot put MB into high target as hard as possible- total body movement *Pivot back foot *MB should stay shoulder height
7. Step-Ups: 10x leading with each side *Posture *3B’s
Outside Obstacles:
8. Bucket or Tree (white pipe) Carry: 2x *Hold load and perform fast walk *Heel/Toe Push Off or Jog *Avoid dropping the white pipe
9. Wall Climb (red, black or white): 2x *Avoid for those who shouldn’t
10. Balance Beam: 2x
11. Tire Run (8 tires): 2X
12. Sled Drag: 2x *Focus on big step with heel/toe push-off
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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