1. Supine Hip Opener *Start supine, with arms over head and legs straight (hip flexed at 90àReach hands towards feet, crunch up while at the same time opening legs out to side as far as possible->bring legs and feet back to start and repeat ) *2B’s *Look at abdomen *Tongue on roof
2. Supine Trunk Rotation *Lying supine with arms extended out to side with palms downàflex knees and hips @ 90àrotate legs right to left *Extend legs to increase intensity *3B’s
3. Prone Butt Pincher *In prone position, abduct groin, like a frog and bring soles of feet togetherà lift thighs as high as possible and hold for 3s *2B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
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 *Educate clients not to let go if food becomes stuck on net
2. Equalizer Forward Over-Under (use 10 equalizers): 2x
3. Glider Polar Bears: Back & Forth *Gliders under both hands and feet *Bear Position *Crawl like a bear, back & forth across red carpet *3B’s
4. Dynamic Prisoner Step-Ups: 20 leading with each foot *3B’s *Shoulders Back & Down *Choose correct height based upon posture, core strength, fitness and mobility
5. Bosu Squat Hold: 1 Minute Hold *Keep board level *Get to 90 *2B’s *Hinge from hips
Outside Obstacles:
1. Battle Ropes: Double Wave with Squat: 20x *Repeat squat while at the same time performing double wave *Hinge from hip *2B’s * Shoulders Back & Down
2. Black Wall-Climb Over: 10x *Get over the wall and repeat *2B’s
3. Red Wall- Jumping Wall (Pull)-Ups: 10x *Reach for top of wall and use your feet as needed to get head over the top of the wall and repeat *3B’s *May need step as needed
4. Sled Push: Fence & Back *Stay low *Arms straight *Shoulders Back & Down *Hinge from hips *2B’s
5. KB/DB Fireman Walk: Fence & Back *Walk heel–>toe with fast, wide stride holding KB or DB *Shoulders Back & Down
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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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
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
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
