This WOD will be a upper body focus.
Old workout: https://brienshamp.com/2012/04/13/redwood-city-personal-training-boot-camp-41112-upper-bodyspeedagilitycore-workout/
Belmont Personal Training Boot Camp 11/7/12- Upper Body/Speed/Agility/Core Workout
Foundation Mobility Training (3 Min)
Perform the following drills for 10 yards and then jog back to start:
1. March: 2x *Focus on drive of foot
2. Skip: 4x *Focus on drive of foot
3. High Knee Run: 4x *Focus on drive of foot *Work on leg turnover
4. Lateral Step: 2x Each *Athletic position-lateral step to right and focus on pushing off with left foot. Repeat for other direction.Stay low.
5. Lateral Shuffle: 2x Each *Stay low
6. Carioca: 2x Each
7. Walking Runners Lunge: 2x
8. Walking Single Leg Deadlifts: 2x *Bend from hip and try to touch ground *Alt. legs
9. Burpee Long Jump: 2x
*Review WOD below, assign campers stations and immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 6 sets
Strength Program: 40s circuit : 3-4 sets
1. Plate/SB Bent Over Rows (2 sec hold-Squeeze Shoulder Blades) *Core Tight *Butt Out
2. Swiss Ball Push Ups *Hands on Ball and Feet Elevated for Advanced
3. Battle Rope: Jumping Jacks (20s only) & Jumping Jacks (20s)
4. TRX Triceps Extensions & TRX Biceps Curls (20s Each) *Keep Elbows In *Hold and Squeeze at Bottom of Movement for 1-2s
5. DB/Band Bent Over Rev Fly (2 sec hold-Squeeze Shoulder Blades) * Bend from hip
6. Glider Push Up Hold with Hand AB/AD *Move Hands In & Out Towards Midline *Stay tight
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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