Belmont Personal Trainer Workout 10/5/12- Preparation For Tahoe Tough Mudder July 13, 2013‏

Belmont Personal Trainer Workout 10/5/12- Preparation For Tahoe Tough Mudder July 13, 2013‏

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phase 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets

1.     Supine Horizontal Scissors  *Count as a group *Tongue on roof of mouth *Look at thighs, not ceiling to relax neck *Crunch to increase intensity *Raise or  lower legs to alter intensity

2.     Bridge on Hands & Feet *Elevate upper body, butt and lower body off ground *Attempt to hold foe 30s *if wrists hurt do normal supine bridge

3.     Supine Sit-Ups *Elbows to thighs *2B’s *Avoid pulling on neck

Phase 3: *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.

Perform the following exercises in order for 30 minutes as fast as possible with good form. Count the total number of rounds you complete in 30 minutes.

1.     MB Squat & Chest Press-Wall: 10 *Throw Ball Hard into Wall or to Partner Across Room *Keep Elbows In *Only throw into concrete wall *Use heavy ball

2.     Prisoner Walking Lunges-Backwards: 10 each leg *Sandbag as tolerated

3.     Modified Handstands: 10 *Knees on elevated mat *Relax Shoulders * Shoulders Back & Down *Hands should be close to mat

4.     Mat Jumps: 10 *Start and end with arms overhead *Raise matts to increase intensity

5.     Monkey Bar Simulation: 10 reaches forward & back

6.     SB Jog/Walk- 4 Laps *Hold SB any way you can

7.     Beam Overs: 10 *Beam unders at Menlo or over Mats if we set up obstacle course *We are not supposed to go over beams at Menlo

8.     Balance Beam: 10 steps each  forwards & backwards *Look straight ahead

9.     Foam Pit Elbow Crawl:10 each arm *Opp arm & Leg *Crawl through foam pit *Stay horizontal

10. Monster Walk (Groucho’s): 10 fwd. & back each *Stay in low squat position with wide feet and walk forward and backwards

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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