*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After 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 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3-4 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: 40s work time, 5s rest, 8 sets, 30s transition time after all 3-4 sets are complete for PM & ARM
PM (40s x 4 Sets):
1. MB Partner Lunge (rt side 20sà lt side 20s) *Make the MB’s challenging *3B’s *This is a forward lunge with a MB handoff *Shoulders back & down
2. MB Partner Wheel Barrow (20s each) *Partner on ground needs to maintain a strong plank-avoid arch in back or back ext. *Keep shoulders back & down *Hands under shoulders *Standing partner holds leg and goes at speed of partner on the ground- SLOW! *Standing partner needs to keep 3B’s also with shoulders back & down *Modify with plank or push-up hold
3. Squat Hold with MB/SB Handoff *Get low *Hinge from hips *If 4 people, make a circle and hand ball off (20s each direction) *Use heavy SB/MB *2B’s
4. Partner Mirror Drill (20s each leading the movement while other follows) *Tell them to focus on strength moves
5. Partner Band Rows & Squat *Both partner perform a squat and row while coming up- squeeze shoulder blades at top *Shoulders back & down *Neutral grip *Hinge from hips *2 B’s
6. Partner Push-Ups with High Five *Wide feet *At end of push-up high five right hand to right hand and alt. *Modify with no push-up options *Lock *Shoulders back & down *3B’s
ARM (40s x 3 Sets): Perform in circuit and repeat.
*Only perform 3 sets of cardio
1. Jumping Jacks *Relax heels
2. Sprints *Make sure all is off floor – break up group into A&B (each group runs for 20s, while other jogs in place)
3. High Knee Run Drill & Down-Ups (touch ground with chest-not a push-up) *Coach says down *Toes up
4. Jumping Jacks *Relax heels
5. Sprints *Make sure all is off floor – break up group into A&B (each group runs for 20s, while other jogs in place)
6. High Knee Run Drill & Down-Ups (touch ground with chest-not a push-up) *Coach says down *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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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