Boot Camp Redwood City Athletic Club 9/5/14- Skinny Jeans Solution Program Day 12: Spartan 100 Challenge
Phase 1: Foundation Mobility Training (5 Min) *Do mobility for wrists
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2
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. Lateral Beast Walk *Start in beast position and move to right with opp. arm & leg movements, then go to left (15s each direction) *Knees 1″ off ground *Push into ground *3B’s *Shoulders back & down *Corkscrew elbows *Go slow!!! *Modify with lateral baby crawl
2. Lower Ab Pelvic Lift *Place hands under tailbone *Attempt to lift pelvis off ground and control down *3 B’s *Relax neck
3. Rocking Bridge *Hands under shoulders and feet under knees *Lift hips and old for 3s *3B’s *Point fingers away from body (towards body to modify) *Also modify with basic bridge
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers find a partner or small group to work with and immediately transition to WOD. They can get water at any time on their own.
Challenge: Have campers perform the following exercises in their best time possible. The goal is for the campers to perform as many rounds as possible. Rest as needed but the goal is to keep moving. Have them partner up and motivate each other. There are 100 reps for the strength exercises each round.
1. 1/4 mile run (highest intensity tolerated) *3 Laps at SMGC or Fence & Back @ Studio-2x *Fast walk for those with injuries
2. 10 Monkey Push-ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend forward and place hands under shoulders while on tippy toesàbring had towards groundà jump up *Lock shoulders back & down *Modify as needed *3B’s
3. 10 Squats (touch butt med balls or mats to get to 90 degrees) *Hinge from hips *Get low *2B’s
4. 10 Pull-ups *Lock shoulders back & down *3B’s
5. 10 Prisoner Forward Lunges (10 each side) *Squeeze shoulder blades *3B’s
6. 1/4 mile run (highest intensity tolerated) *Fast walk for those with injuries
7. 10 Mountain Climbers (10 each side) *Knees 1 inch off ground *Lock shoulders back & down *Corkscrew elbows *Elbows in *3B’s
8. 10 Long Jumps *Start and end with arms over head *Hinge from hip *2B’s
9. 10 Glider Lateral Planks (opp. elbow and foot) (10 each direction) *Gliders on elbows
Totals: 100 Reps & ½ Mile Per Round
Tell the Campers to post their results on our Shamp’s Boot Camps Facebook Fan Page–> Shamp’s Boot Camps
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.
Try the 6 Week Transformation Program at Boot Camp Redwood City Athletic Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
