Boot Camp San Carlos Personal Training 11/1/14: Holiday Transformation Day 27: Crazy 8 Saturday Challenge!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)
1. 
Prone Plank *3B’s *Look down *Shoulders back & down *educate about core stability needed for wod below
2. Side Plank (RT Side) *3B’s *Look straight *Shoulders back & down *Squeeze shoulder blades *educate about core stability needed for wod below
3. Side Plank (LT Side) *3B’s *Look straight *Shoulders back & down *Squeeze shoulder blades *educate about core stability needed for wod below
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following Crazy 8 Workout below for as many rounds as possible in 35 minutes. Do your best to challenge yourself and perform the movements fast as possible with good form. Work with a partner or in a small group. Motivate and coach each other as needed. Exercises can be mixed and matched in any order. Modify workout as needed.
1. Battle Rope Jumping Jack – Squat Thrust Combo: 10 *Perform a jumping jack holding rope and follow with squat thrust *Shoulders back & down *Stay strong with plank – avoid arch in back
2. TRX Chest Press or Push Up with Feet in Straps: 10 *Make it tough for 10 *3 B’s *Shoulders back & down *Elbows in
3. Wall Spiderman Climb: 2x (climb from left – right *Stay as close as possible to wall
4. MB Underhand Throw (Hit Target): 10 *Total body movement *Follow through into wall *Hinge from hips *2B’s
5. Forward Lunges with MB Rotation (10/side- do one leg at a time) *Rotate over front knee *Shoulders back & down *3B’s
6. Jump Rope-lateral jumps: 50 *Relax heels
7. Rope Climb: 10 pulls (5 each hand-only count going up) *3B’s *Bridge position for most *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Tuck chin
8. Bosu Squats: 10 *Keep board level for 5s – close eyes to make harder *To make harder put ball side down-to step on ball get on one side then the other
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 San Carlos Personal Training Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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