San Mateo Gym Workout 7/31/13- Summer TABATA Fun!

San Mateo Gym Workout 7/31/13-  Summer TABATA Fun!

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

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 *Shoulders down & back *Educate about #5 in wod

2.     Side Lying Groin Plank (RT Side)  *Shoulders down & back *3B’s *Top leg does all the work- remove bottom leg

3.     Side Lying Groin Plank (LT Side)  *Shoulders down & back *3B’s *Top leg does all the work- remove bottom leg

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets *Goal is blood flow, not max efforts

1.     Sumo Squats *2B’s *Hinge from hips *Educate about #1 in wod

2.     Push-Ups *Shoulders down & back *Elbows in *Educate about #5 in wod

3.     Forward Lunges *Alt. sides *3 B’s *Educate  about #3 in wod

*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.

*Set Gym Boss or Interval App to: 20s work time, 10s rest, 6 sets, 30s transition time after all 6 sets are complete

Perform each exercise for 20s with 10 s rest for 6 sets total, complete 1 exercise for 6 sets and move to the next one. Do all 6 sets before moving to next station.

1.    Plate/Sandbag Sumo Squats *Wide Feet *Hold weight down below groin like Jefferson Squat *Bend from hip-flat back *Butt out * 2 B’s *Stand on mats/steps as needed if you are using plates

2.    Liners *Use 3-5 cones

3.    Dynamic Step-Ups (3 sets leading with each foot) *Increase height of step as high as possible for good form *Perform as fast as possible with good form *3B’s

4.    TRX Row *3B’s *Shoulders down & back *Squeeze shoulder blades and hold for 2s *Relax heels

5.    Swiss Ball Push-Up Hold *Hands on Ball-press into the ball from the sides *Elevate feet on mat if possible- raise one leg if tolerated-alt  *Shoulders down & back  *3B’s

6.    Jump Rope *Lateral jump *Relax heels *3B’s

7.    Battle Rope- Double Wave *2B’s *Shoulders down & back *Hinge from hips

8.    Long Jump–>Push Up Combo *Start with arms overhead and reach forwards while jumping–>push-up *Arms help the legs *Hinge from hip *2B’s *Elbows in *Shoulders back & down

Circle Time-Cool Down Stretches: 5 min

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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