San Carlos Gym Boot Camp 12/17/12: Strength, Cardio, Core 6 Station Rotation

San Carlos Gym Boot Camp 12/17/12: Strength, Cardio, Core 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.         Body Saw Plank *Educate about core engagement needed for entire workout here. *3 B’s

2.         Sea Turtles *Relax Shoulders

3.         Vertical Scissors *Keep 3 B’s *Create energy among the group and get everyone to count (1-2-3-1, 1-2-3-2, etc)

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.         One Leg Squat *Alt. legs *Go as deep as tolerated *Hinge from hips *2B’s *Educate about #3

2.         Side Lying One Arm Push-Ups (15s each side) *Lock shoulders back & down *Educate about #2

3.         Backwards Lunge with Arm Raise *Hold for 2s at top to get stretch *3B’s

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round 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 (15s/side) x 3  Sets):

1)       Plate Step-ups *Keep one foot on step for 15s and barely touch other. *Hold plate as tolerated *Switch foot on step after 15s.

2)       Side Lying One Arm Push-Ups *Lock shoulders back & down

3)       One Leg Squat *Go as deep as tolerated  *Hinge from hips

4)       Battle Ropes: 1 Arm Wave with Opp. Foot Balance *Hinge from hip *Work on speed

5)       TRX One Arm Rows *No rotation *3B’s *Squeeze and hold for 2s

6)        SB/MB Reverse Wood Chops with Pivot *Move from core

*All the above exercises are done for 15s on each side so coaches will call switch at half way point

ARM (30s x 3  Sets):

1)       Squat Burpees (See Pg. 64) *Instead of standing up go into squat position

2)       Front to Back Jacks *Just like a jumping jack but feet go front to back instead of laterally *Heels barely off the ground

3)       High Knee Run *Land on ball of the foot with toes up

4)       Frog Jumps (See Pg. 65) *Heels barely off the ground

5)       Plank Jacks (See Pg. 71)

6)       Butt Kicks

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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