Group Fitness Trainer Belmont Boot Camp 12/14/13- Saturday Tough Mudder Challenge

Group Fitness Trainer Belmont Boot Camp 12/14/13-  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 Phase 2

Phase 2: Core (Perform the following movements for 30s 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 on Elbows  *Count as a group *Tongue on roof of mouth *Look at thighs, not ceiling to relax neck *Raise or  lower legs to alter intensity *3B’s

2.     Rocking Bridge with Leg Ext. *Elevate upper body, butt and lower body off ground *Attempt to extend leg for 5s and switch *Drop hips to ground as needed and come back up *If wrists hurt do normal supine bridge *3B’s

3.     Supine Sit-Ups *Elbows to thighs *3B’s *Avoid pulling on neck *Hands to sides of head

Phase 3: *Review WOD below for Phase 3. Perform each movement as a group for 5 reps. After review boot campers immediately transition to WOD with a partner or small group. They can get water at any time on their own.
Perform the following exercises in order for 35 minutes as fast as possible with good form. Count the total number of rounds you complete in 35 minutes.

1.     SB Jog/Walk- Fence and back  *Hold SB any way you can

2.     MB Squat & Chest Press-Wall: 10 *Throw Ball Hard into Wall *Keep Elbows In *Only throw into concrete wall *Use heavy ball

3.     Prisoner Walking Lunges: 10 each leg *3B’s *Sandbag as tolerated

4.     Rip Trainer Chest Press : 10 each side *Relax Shoulders * Shoulders Back & Down 3B’s

5.     Burpees: 10 *3B’s

6.     Monkey Bar on Pull-up Bar: 1x Across  *Can also do Pull-up bar hang till fatigue

7.     Equalizer Over-Unders: 10 Total

8.     Balance Beam: 10 steps each forwards & backwards *Look straight ahead *Perform on red line

9.     Glider Plank Crawl *Feet on Gliders *3B’s: 10 each arm

10. Wall Climb: 5x (small wall) 2x (large wall)

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.