Phase 3: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1) One Leg Squat with Opp. Hand Touch (2 sets each side) *Keep flat back *Get butt down *3B’s *Perform outside at Studio
2) Battle Ropes: Alternating Wave with Back Lunge *Perform alternating wave while alternating back lunge – go only as fast as form tolerates *3B’s *Perform outside at Studio
3) Band Standing One Arm Row w/ Staggered Stance (2 sets each side) *Can also stand on disc or Bosu *Do with a partner or wrap band around something *Lock *Keep Shoulders back & down *Squeeze and hold for 2s *3B’s *Do Rip Trainer Row at Studio (2 sets each side) *Keep band and stick of rip trainer @ 90 degrees
4) SB/MB Shoulder Get-Ups (2 sets each side) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set *Keep Shoulders back & down *Squeeze *3B’s See video as needed: http://www.youtube.com/watch?v=dEnF_y0y5_s
5) Prisoner Crossover Lunge (2 sets each side) *Lead with trail leg *Keep knee in line with 2nd toe *Keep hips straight *Keep Shoulders back & down *3B’s
6) DB/KB/Plate One Arm Supine Floor Press (2 sets each side) *Keep Shoulders back & down *3B’s
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Jumping Jacks *Toes up, relaxed heels
2) Deck Squats *Just do squats to modify *Keep feet together *Straight arms *Feet under knees *Avoid going back too much – goal is to go forward and up
3) Forward- Forward-Back-Back *Visualize stepping over a line (20s leading with each foot) *Relax heels
4) Squat Pulses *In squat position with hands touching ground, pulse up and down *2B’s
5) Boxing *Relax heels
6) Lateral One Leg Hops (2 sets each side) * 1 leg hop side to side *Relax heels
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
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