Phase 3: Primal Movements: Review the WOD below for 5-10 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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 6 sets, 30s transition time after all 6 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 6 sets total, complete 1 exercise for 6 sets and move to the next one. Approx. 30s rest in between exercises
1. SB/DB/KB/Plate 2 Arm Handle Squat (AKA Jefferson Squat) *Weight hangs below groin with straight arms *Hinge from hip *Down slow and hold for 2s and squeeze butt at top for 2s *Squeeze shoulder blades *Stand on bench/mat or 2 mats to increase ROM as needed *2B’s
2. 4 cone Liners (AKA Suicides) *Stay low * Alternating Tire Flips at Studio if dry (one person flips at a time (2 people per tire)- quick transition) -Perform outside *Make sure hips are back and chest is up, back should be flat
3. Burpee with 1 Leg Push-Up & Lateral Jump (3 sets each side): *Hit chest to ground *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *3B’s
4. Boxer’s Jump Rope *Perform Jump in box pattern at Studio: fwd–>rt–>back–>lt (3 each direction) (hit all 4 corners) Heel-Toe *Relax heels *Stay relaxed
5. Sprinter Backwards Lunge with Knee Drive (3 sets each side) *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat. http://www.youtube.com/watch?v=Jr-
6. TRX Row or Fat Man Row (Equalizer- Perform outside at Studio) *Shoulders back & down *End with squeeze of shoulder blades *Get Low
7. Band/Ripp Trainer Reverse Wood Chops (3 sets each side) *Weight Shift & Rotate*Bring band from knee to opp. shoulder with arms straight
8. MB Standing Slam With Rotation *Slam MB into Ground- alternating right to left *Use the legs and rotate from core
Circle Time-Cool Down Stretches: 5 min
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.
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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
