San Carlos Boot Camp Fitness 11/21/12- Pre- Thanksgiving TABATA Workout

San Carlos Boot Camp Fitness 11/21/12-  Pre- Thanksgiving TABATA Workout

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.    Push Up Plank with Hip Ext *In push up plank position lift thigh – alt legs*Educate about core here

2.    Side Plank (Right Side) *3 B’s *Head back *Hip AB with top leg if desired

3.    Side Plank (Left Side)

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 *Hinge from hips *Perform at moderate speed in warm-up *Educate about #1 below

2.    Push-Ups  *Shoulders back & down *Elbows in *Educate about #3 below

3.    Prisoner Split Squats (15s each side) *Educate about #4 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.    SB/ Plate/DB One Arm Rows *4 Sets Each Side*Squeeze *Shoulders down & back *Butt Out

2.    3 Cone Reaction Drill *4 Sets Each *Partner Calls Cone 1, 2 or 3 *Stay Low *Partner calling keeps feet moving while resting

3.    Battle Ropes- Overhand Grip Rotation Chop *Slam Rope Into Ground Right & Left *Pivot Foot with Rotation *Use both hands

4.    TRX Push-Up (Feet in Straps) or Chest Press (Hands in Straps) *Can also just plank with feet in straps

5.    Prisoner Split Squats with Back Foot Elevated*4 sets each *Elevate on bench *Use Sandbag/MB/Plate to increase resistance *3 B’s

6.    One Leg Burpees *4 Sets Each Side (No push  up) *Shoulders down & back

7.    Agility Ladder: High Knee Run with Lateral Hop *Start in the first rung and perform 4 high knee raises (make sure toes are up and campers are landing on ball of foot)–> Then hop to right and left over the ladder (you can advance a rung or two)–>Repeat Skipping

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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