Boot Camp Burlingame Personal Trainer 12/6/14: Holiday Transformation Day 60: Saturday 8 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. Plank with Hip Ext (alt) *3B’s
2. Prone Prisoner Cobra (Hold 5s) *Squeeze shoulder blades
3. Supine Prisoner Lower Ab Curl *Lift pelvis *3B’s *Hands under tailbone
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.
WOD: Perform the following 8 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.
1. DB/KB Deadlift: 10 *Lead with hips *Bent knees *Weight is on the groundà grab weight and lift with straight arms *Squeeze shoulder blades and butt at top *Challenge with heavy load *Monkey Bar Room
2. Monkey Bar Transverse or Rock Wall or Cargo Net: 1x each way *Move laterally *Modify with hang Rope Climb- 1x to the top or 5x modified (extend legs to make harder) *Shoulder back & down *Bridge position–>stand- keep tension on arms
3. Over-Unders with Equalizers: 2x *Use 10 Equalizers
4. Glider Polar Bear: 1x back & forth across red carpet *Gliders under hands and feet *Opp. Arm & Leg
5. 4 Cone MB Relay: 2x *At each cone put 1 MB- at starting cone place 3 MB’s so multiple people can go at each line *Campers line up behind the cone with multiple balls- pick up the MB àrunàreplace MB in hands with one on flooràrepeat
6. Dynamic Sandbag (SB) Step-Ups: 10x leading with each leg *Hold Sandbag in front loaded position
7. MB Wall Chest Pass (5)àTrunk Rotation- RT (5)à Chest Pass (5)àTrunk Rotation- LT (5): 1x *Use core for trunk rotation
8. TRX 1 Arm Row with Rotation: 5x each side *Rotate from core *Keep hips forward towards anchor point *Shoulders back & down *Squeeze shoulder blades at top of movement
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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