San Carlos Boot Camp Fitness 10/24/12- Burn Over 500 Calories with This TABATA

San Carlos Boot Camp Fitness 10/24/12-  Burn Over 500 Calories with This TABATA

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.    Side Lying Hip AD (RT LEG)  *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine *Educate about core here

2.    Side Lying Hip AD (LT LEG)  *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine *Educate about core here

3.    Supine Crunch Hold with Lateral Side Bend *Crunch up and hold crunch and reach for right and left heel *Wide feet – anchor heels *Tongue on roof of mouth and tuck chin

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.    Squats  *Educate here about keeping elbows in and high and using legs for #2 in wod below *Hinge from hips *Perform at moderate speed in warm-up

2.    Push-Up Hold with Tuck Jump *Jump up and then jump back to push up hold *Shoulders back & down *Elbows in *3B’s

3.    Split Squats (15s each side)  *Slight forward lean *3B’s *Educate here about #7 in wod below

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of 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

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other 

1. Rope Climbs (4 sets) & Jumping Jacks (4 Sets) *Alternate exercises with partner *Shoulders back & down *Relax heels
2. SB Clean & Front Squat *Accelerate bag into clean position and perform squat as low as possible *Keep elbows Similar video with clean & press: http://www.youtube.com/watch?v=PYb6f4zRRGM
3. Matt Push: Stay low *Shoulders back & down-lock *Arms straight *Elbows to ears
4. TRX Chest Press *Elbows in *Get lower as tolerated
5. Crawling: Foam Pit or Mats *Stay low and horizontal (especially if in pit) *In Menlo remember to put back foam where it was
6. Battle Ropes: Bent Over Triceps Kickbacks (4 sets) *Hinge from hip *Facing rope – extend arms back and hold ext to fee triceps & Jumping Jacks (4 Sets) *Releax heels
7. Split Squats with Wide Band Row (4 sets each side) *3 B’s *Shoulders back & down *Slight forward lean

Circle Time-Cool Down Stretches: 5 min

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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