Group FitnessTrainer Boot Camp Belmont 4/19/14: Saturday Obstacle Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 8 sets
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. Plank with Hip Ext (alt) *3B’s
2. Prone Prisoner Cobra (Hold 5s) *Squeeze shoulder blades
3. Supine Prisoner Lower Ab Curl *Lift pelvis *3B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *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 9 Obstacles as fast as possible for 40 minutes in order. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round.
Inside Obstacles:
1. Bosu Burpees-15 *3B’s *Shoulder back & down
2. Rope Climb- 5 *Shoulder back & down *Bridge position–>stand- keep tension on arms
3. Uphill Battle with Slack Line: 2x *Balance on line on mat for modification
4. Over-Unders with Equalizers: 2x
5. Broken Bridge with Slack Line: 2x *TRX for modification
Outside Obstacles:
1. MB Relay: 2x
2. Bucket Carry: 1x Fence and Back *Take big strides- heel- big toe push off
3. Sled Pull: 1x Fence and Back
4. Black/Red Wall: 2x *Encourage partnership as needed
5. Tires: 2x
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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