Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers find a partner or small group to work with and immediately transition to WOD. They can get water at any time on their own.
Friday Fitness Challenge
Do all five rounds (acceding and descending pyramid) in the shortest time possible (always with good form)… Modify reps as needed.
The movement go up for 3 sets then down for 2 sets, except for the cross-over jumping jacks.
First Round
1. 10 Walking Bear Crawl (10 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground *3B’s
2. 10 Squats *Get low- 90 degrees *2B’s
3. 10 Pull-ups *3B’s *Relax shoulders
4. 10 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5. 10 Walking Lunges with MB/SB Rotation (10 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated *3B’s
6. 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify Second Round
1) 15 Walking Bear Crawl (15 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground
2) 15 Squats *Get low- 90 degrees
3) 15 Pull-ups
4) 15 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5) 15 Walking Lunges with MB/SB Rotation (15 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated
6) 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify Third Round
1) 20 Walking Bear Crawl (20 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground
2) 20 Squats *Get low- 90 degrees
3) 20 Pull-ups
4) 20 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5) 20 Walking Lunges with MB/SB Rotation (20 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated
6) 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify
Forth Round
1) 15 Walking Bear Crawl (15 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground
2) 15 Squats *Get low- 90 degrees
3) 15 Pull-ups
4) 15 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5) 15 Walking Lunges with MB/SB Rotation (15 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated
6) 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify Fifth Round
1) 10 Walking Bear Crawl (10 each side) *Corkscrew elbows *Knees 1 inch off ground Push hands into ground and extend upper back *Crawl with Opp arm & leg *Shoulders back & down Modify with baby crawl- knees on ground
2) 10 Squats *Get low- 90 degrees
3) 10 Pull-ups
4) 10 Burpees (hit chest to ground) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self
5) 10 Walking Lunges with MB/SB Rotation (20 Each Side) *Rotate over front knee *Move from core *Modify with stationary Forward Lunge *Add rotation as tolerated
6) 50 Cross Over Jumping Jacks *Relax heels *Walk/jog for 2 min to modify
*****Totals For Friday Fitness Challenge!***** 70 x2 Bear Crawls 70 Squats 70 Pull-Ups 70 Burpees 70 x2 Walking Lunges 250 Cross Over Jumping Jacks
740 Total Reps Tell the Campers to post their results on our Shamp’s Boot Camps Facebook Fan Page–> Shamp’s Boot Camps
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.
Try the 21 Day Rapid Fat Loss Program at San Carlos Group Personal Training Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
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