Theme: San Carlos Boot Camp Tough Mudder Training Challenge V (You can modify the number of reps, the intensity and the exercises)
Warm-up (5-10 minutes) *Go over WOD Exercises Here
Core: Perform 2 rounds of the following at your own speed with good form:
1. Lower Ab Horizontal Scissors: 20 *3 B’s
2. Side Lying Hip Ab & Ad: 20 Each *Keep 3 B’s
3. Prone Cobra: 15 Each *Thumbs Up *Hold 2 s *Legs on Ground
4. Oblique Crunches with Legs Up: 10 Each *Basic Crunch with Rotation
Perform the following workout for 25-30 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. Within the 25-30 min get in 3 rounds of the following:
1) Walk/Jog/Sprint
2) Prison Cell Push-Ups: 10 Total Push-Ups: http://www.youtube.com/watch?v=Q3sCHle-omg *Elbows In
3) Walk/Jog/Sprint
4) Prisoner Split Squats:10 Each
5) Walk/Jog/Sprint
6) Dips:10 *Shoulders Back
7) Walk/Jog/Sprint
8) Back Lunges:10 each
9) Walk/Jog/Sprint
10) Long Jump Burpees (No Push-Up):10 http://www.youtube.com/watch?v=LCIDLFgIjGA
11) Walk/Jog/Sprint
12) Row/Pull-Ups
13) Walk/Jog/Sprint
14) Skaters: 10 Each Side: http://www.youtube.com/watch?v=4S9FG0KB1O8
Cool down & stretch (5-10 minutes)
Try San Carlos Boot Camp: $1 for 1 Week Trial
In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
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