San Mateo Gym Trainer Boot Camp 2/25/13: 6 Station Get Lean Workout‏

2.     Shoulder Get-Ups (15s each side) *Keep Shoulders back & down *Squeeze *3B’s http://search.yahoo.com/search;_ylt=A0oGdX7piSpRy0IAkANXNyoA?p=ultimate%20sandbag%20Get-Ups&fr2=sb-top&fr=robo *educate about #1

3.     Sit-ups *Elbows to knees *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck

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 with Opp. Hand Touch (15 s each side) *Hold squat for 1 sec at bottom *educate about #2 in wod

2.     One Arm Push-Up (15 s each side) *Elbows in *Shoulders back & down *educate about #3 in wod

3.     Prisoner Crossover Lunge (15 s each side)  *educate about #6 in wod

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^ndround 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 40s intervals and follow with Active Rest Movement (ARM) for 40s 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: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.

PM (40s x 3  Sets):

1. SB Shoulder Get-Ups (20s each side) *Keep Shoulders back & down *Squeeze *3B’s http://search.yahoo.com/search;_ylt=A0oGdX7piSpRy0IAkANXNyoA?p=ultimate%20sandbag%20Get-Ups&fr2=sb-top&fr=robo
2. One Leg Squat with Opp. Hand Touch (20s each side) *Keep flat back *Get butt down *3B’s
3. DB/Plate One Arm Supine Floor Press (20s each side) *Lock *Keep Shoulders back & down *3B’s
4. Battle Ropes: Alternating Wave with Back Lunge (20s each side with lunge) *2 people share each rope *3B’s
5. Band Standing One Arm Row on 1 Foot (20s each foot) *Slight forward lean *Opp. Foot is on the ground *Can do with a partner or wrap band around something *Lock *Keep Shoulders back & down *Squeeze and hold for 2s *3B’s
6. Prisoner Crossover Lunge (20s each side) *Lead with trail leg *Keep knee in line with 2^nd toe *Keep hips straight *Keep Shoulders back & down *3B’s

ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1)    High Knee Run *Toes up

2)    Star Jumps *Straight arms and legs *Relax heels

3)    Forward- Forward-Back-Back *Visualize stepping over a line (20s leading with each foot) *Relax heels

4)    Lateral One Leg Hops (20s each side) * 1 leg hop side to side *Relax heels

5)    Boxing *Relax heels

6)    Nordic Track Skier *Straight arms and legs *Opp. Arm & leg *Relax heels

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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