San Carlos Gym Boot Camp 12/10/12: Holiday Fat Buster 6 Station Rotation

San Carlos Gym Boot Camp 12/10/12: Holiday Fat Buster 6 Station Rotation

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.         Supine Lower Abdominal Curl Up *Raise upper body to increase intensity *3 B’s

2.         Bridges *Educate about Glider Leg Curl bin WOD

3.         Push-Up Hold  with Spiderman *Alt. sides *Educate about #2 in WOD

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Vertical Wood Chops *Educate about Rope Slam below

2.     Backwards Lunges with Arm Raise *Hold stretch for 2s *Educate about #3 in WOD

3.     Bear Hug Squats *Hinge from hips *Work on mobility *Educate about #1 in WOD

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^ndround of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.  

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout. Each station will take 3:15 and there will be 30s rest in between so 3:45 x 6

PM (30s x 3  Sets):

1.     SB Bear Hug Squat *Hinge from hip *Squeeze shoulder blades

2.     Spiderman Push-Ups *Shoulders back & down- Lock *Elbows in *Alternate legs

3.     Walking Backwards Lunges with Arm Raise

4.     Battle Ropes: Slam with Both Arms *Each rep is a max effort *Regroup after each set- not a speed exercise

5.     Reverse Grip Pull-Ups

6.     Glider Leg Curls

ARM (30s x 3  Sets):

1.     Burpees with In-Out *Shoulders back & down- Lock *Elbows in *3B’s

2.     Jumping Jacks *Heels barely off the ground

3.     Red Light- Green Light: High Knee Run *Land on ball of the foot with toes up

4.     Star Jacks

5.     Wide Mountain Climbers *Knees barely off ground

6.     High Knee Skip with Twist *Land on ball of the foot with toes up

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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