*Review WOD after burpees challenge…they will need a rest. After review boot campers immediately transition to WOD. They can get water at any time on their own.
Perform the following workout for 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. There are no cones or stations to set up. 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. This can be done in or outside. Coach can do the workout with campers, but still focus on mechanics of campers. (At Studio/Burlingame- there are a couple options-have them run to fence and back and perform circuitàrepeat (this tends to take too long but you can do this and cut cardio at end) or have them do 2-3 min runà circuità repeat). Within the 30 min get in 3-4 rounds of the following:
1) Walk/Jog/Sprint
2) Decline Push-Ups: 10 *Feet elevated *Lock shoulders down & back *Turn elbows in *3B’s
3) Walk/Jog/Sprint
4) Mat/Bleacher Jumps: 10 (Modify with squats and lift heels at end) *Start with arms in air and finish with arms in air. Hinge from hips *2B’s
5) Walk/Jog/Sprint
6) Partner Carry: 30s each http://www.youtube.com/watch?v=ahtAgqkevmk *Can also do SB/DB carry for those in need of lower intensity *Be careful of this movement for those that do not have the strength to carry another
7) Walk/Jog/Sprint
8) Prisoner Walking Lunges on Line:10 each side *Add Load if tolerated *Imagine lunging on a tight rope
9) Walk/Jog/Sprint
10) Step Ups: 10 leading with each leg *Increase/decrease height of step as tolerated
11) Walk/Jog/Sprint
12) Partner Pull-Ups: 10 *Help your partner by assisting with partner’s feet into your chest- they push into your chest as needed to get head over bar *Make sure camper doing the pull-up tucks their but so they don’t arch the back *Lock shoulders down & back *Can also do TRX Rows/Pull-ups/Fat Man Rows as needed
13) Walk/Jog/Sprint
14) Lateral Bear Crawl: 5 each way *Opp. arm and leg *Knees barely off ground *3B’s *Corkscrew elbows
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 Personal Training Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
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.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
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
650-654-4604
