Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and immediately transition to WOD. Have them partner up. They can get water at any time on their own.
Perform the following 7 Exercises as fast as possible with good form for 30-35 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. Put all the MB’s/SB’s in the center of the room so they can grab. Make sure each camper has a partner or small group to motivate and assist each other.
- Plate/MB/DB/SB Single Leg Deadlift with Lateral Glide- 10 each side *Left foot is on top of glider–>Glide foot to left as you hinge from hip and only bend RT knee slighly–>Repeat for 10 reps and switch *Keep back flat *Squeeze butt & shoulder blades and hold for 2s at top of motion *2B’s
- Sandbag (SB) or MB Floppee Burpees (Get down on belly)- 10 *Keep core tight *Lock shoulders back & down *Elbows In *Press SB overhead *Modify with regular burpee *3B’s
- Sandbag/Mb Jog/Sprint/Fast Walk: 3-4 laps (Approx ¼ mile) *Studio- Fence and back * Put the heavy boxing bags and some of the heavy sandbags outside for campers to carry to the fence
- Mat/Bench/Step Dynamic Step-Ups- 10 leading with each leg *Increase height of steps to make harder *Increase speed to also increase intensity *Lock shoulders back & down *3B’s *Perform on Step Bench at Studio- Also use Reebok step for lower options
- MB Wall Ball- 10 *Avoid bringing ball lower than chest height *Try to get to 90 *Hinge from the hip *Lock shoulders back & down *Elbows In *Relax shoulders *3B’s *Use Main Wall Next to TRX’s a Studio
- Reverse Grip Pull-ups or Reverse Grip TRX Rows- 10 *Lock shoulders back & down *3B’s *Use Red Monkey Bars at Studio- Get steps out to boost campers up
- 4 Square Leg Hops- 10 Rotations (40 hops) Clockwise & Counterclockwise (80 hops each leg). Stand on one leg and hop clockwise to each quadrant (four hops makes one rotation)- You can use the rings and put them in a square. After 10 rotations, begin hopping counterclockwise. Switch legs. If fatigued, do clockwise hops on both sides then do counterclockwise.
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
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