Belmont Boot Camp Workout 4/13/13- 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, 12 total 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 (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts
1. Forward Lunges with Rotation *Alternate sides *3B’s *Shoulders back & down *educate about #5
2. Push-Ups *3B’s *Shoulders back & down *Elbows in *educate about #1
3. Squats *2B’s *Squeeze shoulder blades *Hinge from hips *educate about #2
*Review WOD below during Phase 2 & 3. After review 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 30 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. TRX Chest Press: 10 *Make it tough for 10 *3 B’s *Shoulders back & down *Elbows in
2. Wall Squat: (1 Min Hold) *Squeeze MB between knees *3B’s *Shoulders back & down
3. Sled Pull: Fence & Back (2x) *Fast walk- heel to toe *Shoulders back & down *3B’s
4. Partner Pull-Ups: 10 *Assist partner by lending a hand to push feet into *Partner is kneeling *Shoulders back & down *3B’s
5. Walking Lunges with MB Rotation (10/side) *Rotate over front knee *Shoulders back & down *3B’s
6. Walk/Jog/Sprint: Fence & Back (2x) Can use bike, elliptical, treadmill, liners on turf
7. Equalizer Rows: 10 *3B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Hips up
8. Jump Rope: 50 *Relax heels
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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Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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