Group Personal Training Boot Camp San Carlos 8/1/14: 1200 + Rep Body Weight Challenge
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Prone Elbow Plank with Partner Opp. Hand Push *3 B’s *Partners facing each otheràLeft hand off ground–> push partner’s left hand for 3s (30s total) *Wide feet
2. Prone Elbow Plank with Partner Opp. Hand Push *3 B’s * Partners facing each otheràRight hand off ground–>push partner’s right hand for 3s (30s total) *Wide feet
3. Partner Supine Lower Ab Curl *3B’s *Partners grab each other’s forearms to anchor- keep forearms and shoulders on ground
Phase 3:As a Group: Dynamic Cardio. Perform each movement below for 2 sets for approx. 10 yards (5 Minute) *Work on stride frequency
· Butt kicks
· High Knees *Toes up
· Low Skip *Toes up
· Jog
· Back pedal
· Zig-Zag
· Weave
· Side shuffle *Relax heels
· Carioca
· Beast crawl (fwd)-knees only 1” off ground *opp arm & leg (1x only)
· Beast crawl (backwards)-knees only 1” off ground *opp arm & leg (1x only)
· Crab Crawl (fwd)- hips barely off the ground *opp arm & leg (1x only) *Shoulders down & back
· Crab Crawl (backwards)- hips barely off the ground *opp arm & leg (1x only) *Shoulders down & back
Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts
After Phase 3 boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.
Challenge: 1200 REPS -(3 rounds of 5 exercises) Have campers perform the following exercises in their best time possible. The goal is for the campers to beat their times EACH round. Rest as long as needed between each round. Have them partner up and motivate each other. Tell them to ask you the time each round before and after.
1. 300 Jump Rope Jumps (anyway they desire) *Relax heels *Bike or do another form of cardio for 3 min if needed
2. 20 Push-ups with a right – left mountain climber after EACH push-up *3B’s *Knees barley off ground *Shoulders down & back
3. 20 Walking Prisoner Lunges (20 on each leg) *3B’s *Squeeze shoulder blades
4. 20 Equalizer Rows (Fat Man Rows) *Keep hips up to make harder * 3B’s *TRX Rows for mofication *Squeeze shoulder blades
5. 20 Prisoner Split Squat Jumps (20 on each leg) *Modify with split squat *Try to land in same spot *Squeeze shoulder blades
*30 Burpees for those that finish early…Incentive?
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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