San Carlos Personal Training Boot Camp 12/28/13: Saturday Track Workout Spartan Challenge
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. Plank *3B’s
2. Prisoner Modified Supermans (Hold 2s)
3. Supine Horizontal Scissors *3B’s *Count 1-2-3-1à1-2-3à2 as a group
Phase 3: Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts
After Phase 3 boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.
Perform the following strength-cardio exercises as fast as possible with good form for 3 rounds. Make sure each camper has a partner or small group to motivate and assist each other.
1. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Squat Jumps or Step-Ups on Bleachers- 20 leading with each leg
2. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Hindu Push-Ups- 20
3. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Prisoner Squats- 20
4. Cardio: ¼ Mile Run/WalkàWithin ¼ mile perform Rows- 20
5. Cardio: ¼ Mile Run/Walkà Within ¼ mile perform Long Jump Burpees (chest should hit the ground)- 20
Repeat 3x.
Total Miles: 3.75
Total Reps: 300
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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