WOD: Perform the following 10 Movements as fast as possible for 40 minutes in order. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round.
Inside Movements:
1. Rope Climb or Cargo Net (Touch the top): 2x *Alternative: Bend knees and climb to standing position with Rope or Hang on net for 30s
2. Equalizer Lateral Over-Under (use 6 equalizers)–>Lateral Shuffle: 2x
3. Monkey Bars-Use the outside bars and go across with palms facing each other or use one side and go across laterally: 1x *3B’s *Modify with TRX or Preferably Hang outside for 30s
4. Bosu Side Step (one foot is always on the Bosu-keep weight centered over Bosu): 10 each *Stay low *2B’s *Hinge from hips
5. MB Wall Ball: 20 *get low *2B’s *Hinge from hips
Outside Obstacles:
1. MB Relay Drill Over Obstacles:2x *On turf area *Pick up a MB off the ground, run with it, step/jump over obstacle, replace MB with another MB and run with it, step/jump over obstacle and repeat back & forth
2. Black Wall-Hanging Monkey: 2x * Get from one end of the wall to the other by walking on the lower edge of the wall (avoid touching the ground)
3. Red Wall- Hanging Monkey: 2x * Get from one end of the wall to the other by walking on the lower edge of the wall (avoid touching the ground)
4. Sled Pull (add tires/weight for extra load): 1x Forward (big stride walk heel-toe) Fence & Back & 1x Backwards (big stride walk toe-heel) Fence & Back
5. Jog/Walk/Sprint: 1x Fence & Back
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
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