Boot Camp Burlingame Gym 11/27/14: Holiday Transformation Day 51: Thanksgiving Track Workout
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 50s work time, 5s rest, 6 total sets for Phase 2
Phase 2: Core (Perform the following movements for 50s 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. Supine Horizontal Scissors *3B’s *Count 1-2-3-1à1-2-3à2 as a group
2. Sea Turtles
3. Straight Legs – Opp. Hand Sit-Ups *2B’s
4. Side Plank Hip Drop (25s each side) *3B’s
Phase 3: Dynamic Movements (Perform the following movements 15 yards 2x each- jog back after each movement)
1. Bear Crawl
2. Ape
3. Crab (fwd & back)
4. Frankenstein’s
5. Butt Kicks
6. High Knee Skips
7. Weave
8. Zig Zag
9. Reaction Drill Lateral Shuffle: Low Intensity à Medium Intensityà High Intensity- 20s each
10. Reaction Drill Multi-Directional (Fwd-Back-Righ –Left): High Intensity: 2x 20s
Phase 4: Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts
After Phase 3 boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.
Perform the following strength-cardio exercises as fast as possible with good form for 30 minutes. Count number of rounds completed. Make sure each camper has a partner or small group to motivate and assist each other.
1. 100 Yard Jog/Walkà 10 Pikes *Toes to hands with straight legs- modify with tuck jump
2. 100 Yard Jog/Walk à 10 Prisoner Sumo Squat Jumps
3. 100 Yard Jog/Walk à 10 Hidu Push Push-Ups
4. 100 Yard Jog/Walk à 10 Walking Sprinters Lunges
5. 100 Yard Jog/Walk à 10 Partner Pull-ups or Rows
6. 100 Yard Jog/Walk à 10 Long Jump Burpees
Repeat for 30 Minutes and count number of rounds. Post to Facebook
Or
Perform the following strength-cardio exercises as fast as possible with good form for 2-3 rounds. Make sure each camper has a partner or small group to motivate and assist each other.
1. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Pikes-20 *Toes to hands with straight legs- modify with tuck jump
2. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Squat Jumps or Step-Ups on Bleachers- 20 leading with each leg
3. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Hindu Push-Ups- 10 & Dips-10
4. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Walking Sprinters Lunges – 20 leading with each leg
5. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Rows or Partner Pull-Ups- 20
6. Cardio: ¼ Mile Run/Walkà Within ¼ mile perform Long Jump Burpees (chest should hit the ground)- 20
Repeat 2x.
Total Miles: 3.0
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 Burlingame Gym 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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