Boot Camp Burlingame Health Club 12/17/14: Holiday Transformation Day 73: 8 Days Till Christmas Workout

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (5 Min)  *Perform wrist exercises for wod below

Phases 2 & 3: Go Over & Perform WOD Exercises Below For 20s Each with 5 s Transition

*Warm-up for no more than 10 minutes as the campers will continue to warm-up for the first few sets of the workout below given the design. Instruct them to gradually increase intensity given skill, fitness and injuries.

*2B’s= Draw in belly towards spine & engage bladder muscles

Campers team up with a partner or small group and perform the following 8 exercises for 1 rep, then 2 reps, then 3 reps, to reach all the way to 8 reps each. Any order is fine. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible. (Those that finish can perform liners for 8 sets- 20s each)

1.     1 SB Bear Hug Squat *2B’s *Hinge from hips *Shoulders back & down *Get as low as possible– use mat/step/MB as needed

2.     1 Glider Pike – Push-Up *Perform Pike (glide feet to hands- then perform push-up) *Stay tight *3B’s *Shoulders back & down *Educate about modifications

3.     1 Full Sit-up *Dig heels *Look at abdomen *3B’s *Bring elbows to groin with hands to sides of head- no pulling on neck *Tongue on roof of mouth

4.     1 Speed Ladder-Run Through *One foot at a time *Relax heels *Drive elbows *Arms help the legs go faster 

5.     1 Prisoner Sumo Jump Squat *2B’s *Hinge from hips *Shoulders back & down-squeeze shoulder blades *Hands behind head  *Wide feet *Toes out *Get low

6.     1 Push-Up Hold with 1 Arm Row– EACH arm *Only need 1 DB or Plate – Perform 1 rep and then switch to other side *Squeeze shoulder blades and hold for 2 s *3B’s *Shoulders back & down *Wide feet to make easier *Studio: Monkey Bar Room

7.     1  Reverse Lunge into a Front Kick – EACH Leg *3B’s *Shoulders back & down *Move from center of gravity (belly) *Keep hands up

8.     1 MB Slam *2B’s * Follow through into ground with entire body- use legs *2B;s

*For those that finish early have them do liners 20s each x 8