San Carlos Boot Camp Personal Training with Friends 6/9/14: Spartan Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Side Lying Groin Plank: 30s Right Side with Right Leg on top of Left Leg *Head Back *Shoulders back & down-squeeze *3B’s
2. Side Lying Groin Plank: 30s Left Side with Left Leg on top of Right Leg *Head Back *Shoulders back & down-squeeze *3B’s
3. Oblique Crunches*Hands to side of heads- not behind head *Wide knees *2B’s *Tongue on roof of mouth
Phase 3: Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts
*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.
Perform the following two circuits below (6 movements each) as fast as possible with good form for 30s each and 3 sets. Start with circuit #1 for 3 sets. Take a water break and have them run for 90s while you set up circuit #2. The campers will then complete that circuit for 3 sets. 10s rest in between movements. Keep it quick!
Circuit #1: Perform 3 Sets
1. Walk/Jog/Sprint/Cardio: 30s
2. Push-Up w/ 1 Arm Rotation (can use db here as tolerated): 30s *Alt. sides *Thumb towards midline *Keep arm straight *Wide Feet *Shoulders back & down *Elbows in *3B’s
3. Prisoner Alt. Split Squats Jumps: 30s *Alt. sides *Do one side at a time as needed *Shoulders back & down-squeeze *3B’s
4. SB/MB Single Leg Deadlift: 15s Each Side *Do one side at a time *Shoulders back & down-squeeze butt and squeeze ball *3B’s
5. Sandbag/MB Staggered Stance Bear Hug Squats: 15s Each Side *Shoulders back & down-Push chest out into bag *2B’s *Hinge from hips
6. Plank Up Downs : 15s Each Side http://www.youtube.com/watch?v=L4oFJRDAU4Q *Shoulders Back *Squeeze triceps at the top *Relax shoulders *3B’s *Elbows in
Circuit #2: Perform 3 Sets
1. Walk/Jog/Sprint/Cardio: 30s
2. Side Lunge with Touch to Floor: 30s *Alt. sides *Keep Chest Up *Hinge from hips *2B’s *Get low
3. MB Shoulder Put: 15s Each Side *Facing wall–>put ball into wall *Hold ball at shoulder level and keep hands and ball at shoulder level *Use whole body and pivot from hips *3B’s
4. Cross Over Mtn. Climber: 30s *Alt. sides *Knees barely off ground *Knee to opp. elbow *Shoulders back & down *Elbows in *3B’s *Rotate from core
5. TRX One Arm Row with Rotation: 15s Each Side *Keep hips square *Squeeze shoulder blades *Shoulders back & down *3B’s
6. Battle Ropes: Overhand Grip Alternating Wave: 30s *Head Back *Shoulders Relaxed
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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