San Mateo Gym Boot Camp 7/22/13: Upper Body Strength Workout

San Mateo Gym Boot Camp 7/22/13: Upper Body Strength Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 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)

1.        Seated Horizontal Scissors *Lock shoulders back & down *Bring the energy and get the group to count *Educate about core engagement needed for entire workout here *2 B’s *Lower legs to make harder

2.        Side Hand Plank  (LT Side) *3B’s *Top hand on hip *Squeeze shoulder blades *Lock shoulders back & down *Bring top leg up to increase intensity *Go onto elbow as needed

3.        Side Hand Plank  (LT Side) *3B’s *Top hand on hip *Squeeze shoulder blades *Lock shoulders back & down *Bring top leg up to increase intensity *Go onto elbow as needed

Phase 3: Primal Movements -Perform the following movements for 30s in a circuit with a 5s transition for 1 Set

1.        Backwards Lunge with Arm Raise *3B’s *Hold at bottom of lunge for 3s and get a good stretch *Educate about #7 in workout below

2.        Close Grip Push-Ups *Elbows in *3B’s *Educate about #2&6 in workout below

3.        Squat Hold (30s) *Educate about #8 in workout below

*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: Alternate the following 8 exercises two at a time for 4 sets before moving onto next pair or movements. Perform each exercise for 30s with 15s rest in between. After all 4 sets are done rest 30-60s before performing next two movements.

*Set Gym Boss or Interval App to: 30s work time, 15s rest, 8 sets, 30s transition time after all 4 sets are complete

1.     Reverse Grip Pull-Ups *Lock shoulders back & down *Squeeze shoulder blades down & back for 2s at end ROM *3B’s

2.     TRX Chest Press *Lock shoulders back & down *3B’s

3.     Band/DB Bent Over Reverse Fly’s  *Hinge from hip *2B’s *Lock shoulders back & down *Relax shoulders *Hold for 2s at end of row (Studio: Perform outside with DB)

4.     Battle Rope Jumping Jacks *3B’s  *Lock shoulders back & down (Studio: Perform outside)

5.     Band Standing Squat Row (Rip Trainer Squat Row at Studio) *2B’s *Hinge from hip and lower hips into squatàStand and rowàRepeat   *Lock shoulders back & down *Hold for 2s at end of row

6.     Plate Floor Press *Elbows in *3B’s  *Lock shoulders back & down

7.     Prisoner Split Squats (2 sets each side) *3B’s

8.     Squat Hold  *Get Low *2Bs *Hinge from hip

Perform cardio at end of workout. Do 6-8 high intensity liners for 20s. Break groups up into two. While one group is working the other is resting.

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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