*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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete
Combo Tabata: Perform each set of movements for 20s with 10 s rest for 4 sets each- alternate the 4 sets. Do all 8 sets before moving to next station.
1. Glider Prone Mountain Climbers *Knees 1” off ground & Glider Prone Saw (glide forward & back) *Perform on hands if possible *Push into ground to extend upper back *Feet on Gliders *Corkscrew elbows *3B’s *Shoulders back & down
2. Prisoner Sumo Jump Squats & Sumo Squats *Wide Feet *Toes out *2B’s *Hinge from hips
3. Lateral Beast (10s each direction) *Knees barely off ground- opp. arm & leg & Lateral Ape (10s each direction) See 1:00 & 2:00 http://www.youtube.com/watch?v=VuuzuUuy28o *Ape: Start in squat position–> reach to right with straight arms and jump with both feet to right, go to left at halfway *push hands into ground
4. TRX Chest Press & TRX Triceps Ext. *Keep lock- shoulders back & down *3B’s
5. Jump Rope High Knees & Jump Rope Lateral Jumps *Both feet *3B’s *Relax heels
6. Pull-Ups & Lateral Reach while Hanging on Pull-Up Bar (10s each way) *2B’s *Modify pull-ups as needed *Hanging is fine or equalizer rows as needed
7. Mat/Reebok Step Side Step * Keep right foot in the middle of mat/step with left foot outside mat/stepà switch *Alternate each foot *One foot is always on the step/mat mat & Mat/Step In-In-Out -Out * Start with both feet outside mat/stepà step in with right followed by leftàstep out with right followed by left (switch lead foot 10s later) *Stay low on step for both movements *Goal is speed when movement is learned *Relax heels
Circle Time-Cool Down Stretches: 5 min
Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
650-654-4604
