Boot Camp Burlingame Athletic Club 9/8/14- Skinny Jeans Solution Program Day 15: 8×8 Challenge Day Monday
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
Phase 2: NONE
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*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.
*Review WOD below during Phase 2 & 3 above and immediately transition to WOD. They can get water at any time on their own.
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 early can do 20s sprints 6-8x
1. 1 SB Squat (any position) *2B’s *Hinge from hips *Shoulders back & down *Get as low as possible
2. 1 Hindu Push-Up *Start in downward dog on tippy toesàdive bomb into cobraàgo straight back into down dog *3B’s *Lock shoulders back & down
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 Reverse Lunge with Reach Up & Back – EACH Leg *Keep arms straight and get a good stretch up & back at the bottom of each lunge 3B’s *Shoulders back & down *Move from center of gravity (belly) *Keep hands up
5. 1 Prisoner Sumo Jump Squats *2B’s *Hinge from hips *Shoulders back & down-squeeze shoulder blades *Hands behind head *Wide feet *Toes out *Get low
6. 1 DB Renegade Row– EACH arm (push-up position–> do a 1 arm row ) *Wide feet *Squeeze shoulder blades and hold for 2 s *3B’s *Shoulders back & down *Studio: Peform in Monkey Bar Room
7. 1 Deck Squat – Burpee (chest hits the ground) * (modification – raise up surface with a mat) *Start and end with arms overhead *Perform deck squat and then burpee *2B’s *Studio- place steps/big mats to be used by those that need it *Stay tight *3B’s *Shoulders back & down *Educate about modifications
8. 1 One-legged Deadlift (Straight leg)– EACH leg *Can use SB/Plate/MB *2B’s *Hinge from hip *Shoulders back & down-squeeze shoulder blades
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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