Warm-up prior to workout BW Warm-Up (3 Sets Each) – Modify as needed: 1. Side Lunges: 6-8-10 Reps Each Side 2. Prone Triceps Ext: 6-8-10 Reps 3. Split Squats: 6-8-10 Reps Each Side After Phase 3 Boot Campers immediately transition to WOD. They can get water at any time on their own.WOD: Perform the following […]
WOD: Perform the following 8 Exercises in a Circuit for 30s each for 5 Rounds. Challenge them to make the 5th Round as tough as possible. Goal is to keep moving. Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 5 Rounds, 10s Transition Time after Completing each Round* *Connect your […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following Core Movements for 40s followed by the Cardio Movements for 40s with 10s between for 3 Sets each. *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNCIf attending the LIVE Session, connect your heart rate monitor […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. Phase 3: MB/KB/DB Warm-Up (3 Sets Each): 10 MB/KB/DB Squat w. Circles (10 Each Side): *Hold Weight Below Groin > Squat > Rise from Squat & Bring Arms Overhead in a Circle > Change Direction after 5. 10 MB/KB/DB Reverse Wood Chops w. Pivot (10 Each […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total. Complete all 6 Sets before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. Advanced Warm-Up: Body Weight Warm-Up (5 Min AMRAP): 1. 10 Straight Leg Single Leg BW Deadlifts (5 Each Side) 2. 10 Prisoner Split Squats (5 Each Side) 3. 10 Inch Worm~Spiderman Push Ups (5 Each Side) 4. 10 Side Lunges (5 Each Side) WOD: Complete the […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. Advanced Warm-Up: Core~Mobility Patterns – Perform the following Movements for 5 Reps each in a Circuit for 3 Minutes-AMRAP *Set Gym Boss or Interval App to: 3 Mins* 1. Back Lunges w. Straight Arm Raises (5 Each Side): *Big Step *Inhale on the way down and […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 4 Exercises for 6 Reps each in the 2 Circuits for 90s. Set your Gymboss/Timer for every 90s to Restart & Repeat. If you are getting too much Rest, do 7 or more Reps. If you are not getting enough Rest do […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 10 Exercises two at a time for 30s with 10s Rest for 3 Sets each before moving on to the next Station. Cardio inspired by: https://www.youtube.com/watch?v=VnWj0gIqGPY *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time […]
