*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, 8 sets, 30s transition time after all 8 sets are complete
1. Step-Ups with Plate/DB/MB/Plate Press *4 sets leading with each leg-keep same front foot on step for entire set *Controlled landing- avoid touching heel of other foot that goes up and down- keep weigh on front leg *3B’s
2. SB/Plate Sumo Deadlift High Pull *Wide Feet *Goal is to extend ankles, knees & hips forcefully. Use momentum from lower body to bring weight off ground with arms *Lead with elbows *Hands finish at chest height *Keep head straight *Hinge from hips *Keep chest up and shoulders, back & down *2B’s
3. Foam Pit Crawl or Glider Crawl (feet on Gliders) *Keep hips from sinking *Lock shoulders back & down *3B’s
4. Prisoner Walking Lateral Lunges (4 sets each direction) *Get as low as possible *Alternate sides *2B’s *Hinge from hips
5. Inverted Row (AKA Fat Man Row) with Knee Up or Equalizer Row with Knee Up *Go into bridge with knee up with each pull *Squeeze shoulder blades and hold for 2s *Switch Grips Each Set *3B’s
6. Commando Push-Up *Elbows in *Bring knee up with each push up and perform 2 push-ups-alt knees –>roll (right or left) after push-ups. *3B’s *See video above.
*Perform Relay Race After Above 6 Stations Are Complete: 4 Cone Liners (4 min total for each partner) *Bring the energy
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.
Try the 21 Day Rapid Fat Loss Program at Fitness San Mateo Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
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.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
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
