Fitness Training Foster City Boot Camp 9/21/13-  Saturday Tough Mudder Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phases 2

Phase 2: Core (Perform the following movements for 40s in a circuit with a 5s transition for 2 Sets

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1. Supine Horizontal Scissors *3B’s *Count 1-2-3-1à 1-2-3à2 as a group
2. One Leg Bridges (15s each side) *Feet under knees *Feet together *Lift hips and drive feet into ground *3B’s
3. Prisoner Prone Cobra (Hold 2s) *Squeeze shoulder blades *Keep legs on ground

Phase 3: Primal Movements: Perform the following movements for 5 reps  *Goal is blood flow, not max effort

1. Squats *educate about #4 & #12
2. Push-Ups *Relax shoulders *3B’s  *educate about #2
3. Side Lunges with Touch (5 each side) *Get low with lead leg *Hinge from hips *Keep arms straight and attempt to touch ground *educate about #10

*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform the following strength-cardio exercises as fast as possible with good form for 30 minutes. Do as many rounds as possible. It is okay to go out of order. Modify the number of reps as needed. Jog/Sprint To Each Station. Make sure each camper has a partner or small group to motivate and assist each other.

1. Cardio: Run/Walk/Jump Rope (60s)
2. Swiss Ball Push-Ups (15)
3. Cardio: Run/Walk/Jump Rope (60s)
4. SB Bear Hug Squats (15) *Hinge from hips
5. Cardio: Run/Walk/Jump Rope (60s)
6. Pull-Ups/TRX Rows (15) *Hang as needed
7. Cardio: Run/Walk/Jump Rope (60s)
8. MB Shoulder Put *Throw ball against wall as hard as possible- get a rhythm *Both hands at shoulder height- ball never goes below shoulder *Use core to throw ball
9. Cardio: Run/Walk/Jump Rope (60s)

10. Side Lunges with Touch (15 each side) *Get low with lead leg *Hinge from hips *Keep arms straight and attempt to touch ground

11. Run/Walk/Jump Rope (60s)

12. Box Jumps (15) *Hinge from hips *Start and end with arms overhead

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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