San Carlos Boot Camp Fitness 8/15/12- TABATA High Intensity Training 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. Bicycle Crunch *Move from core *Avoid pulling on neck
2. Side Plank (RT Side) *Keep plank-stay tight *Shoulders back & down-Lock and squeeze *Educate here about core stability *Head back
3. Side Plank (LT Side) *Keep plank-stay tight *Shoulders back & down-Lock and squeeze *Educate here about core stability *Head back
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 effort
1. Squats with Bear Hug *Squeeze *Hands on opp. shoulders
2. Push-Up Hold with Hip & Knee Flexion *3 B’s *Educate how to lock for handstand- elbows in, shoulders back & down *Slowly bring one knee to chest and alt
3. Vertical Reverse Wood Chop *Hinge from hip *Explode onto toes *Squeeze butt at top and hold for 2 s *Educate about explosive toss-triple extension of ankle knee and hip
*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, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.
1. SB Bear Hug Staggered Squat (Switch feet on each set) *Lock shoulders back & down – Squeeze *Hinge from hip
2. Forward-Backwards Slalom to Sprint (perform 3 cones slalom-sprint to 4th cone 45 feet away) *A forward-backwards slalom is a lateral movement *The boot camper faces the cones and weaves through the cones using lateral movements, small adjustment steps, moving forwards slightly to 3rd cone
3. Jumping Pull-ups *Neutral grip-palms facing each other *Lock shoulders back & down *Toes Up * TRX Rows in RWC & Menlo
4. MB Underhand Explosive Toss *Preferably Throw Ball Into Wall *Can also do with a partner if no wall
5. Modified Handstand Push-ups *Keep hips over shoulders *Place knees on bench or box *Head should be close to bench or box **Lock shoulders back & down http://www.crossfitinvictus.com/wod/friday-february-20-2009/
6. Backwards Lunges with MB/Plate Arm Raise *Alt. sides *3 B’s
7. Lateral Mirrored Agility Drill (Lateral) (Switch leaders after each 20s interval)
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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Your friend & coach,
Brien
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