Weight Loss Belmont Boot Camp 10/26/13- Crazy 8 Saturday Challenge!

Weight Loss Belmont Boot Camp 10/26/13-  Crazy 8 Saturday Challenge!

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

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)

1.     Prone Plank *3B’s *Look down *Shoulders back & down *educate about core stability needed for wod below

2.     Side Plank (RT Side) *3B’s *Look straight *Shoulders back & down  *Squeeze shoulder blades *educate about core stability needed for wod below

3.      Side Plank (LT Side) *3B’s *Look straight *Shoulders back & down  *Squeeze shoulder blades *educate about core stability needed for wod below

Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts

1.    Forward Lunges with Rotation *5 each side *3B’s *Shoulders back & down *educate about #6

2.     Push-Ups  *3B’s *Shoulders back & down *Elbows in *educate about #1

3.     Squats *2B’s *Squeeze shoulder blades *Hinge from hips *educate about #5 & #2

*Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following Crazy 8 Workout below for as many rounds as possible in 30 minutes. Do your best to challenge yourself and perform the movements fast as possible with good form. Work with a partner or in a small group. Motivate and coach each other as needed. Exercises can be mixed and matched in any order. Modify workout as needed.

1.     TRX Chest Press:  10 *Make it tough for 10 *3 B’s *Shoulders back & down *Elbows in

2.     Tire Flips: 10 *Step forward as you lift tire – use legs to assist (rest tire on legs) avoiding lifting tire straight up–use partner as needed*Hinge from hips *Keep chest up *2B’s *Shoulders back & down

3.     MB Slams: 10 *Total body movement *Follow through *2B’s

4.     Sled Pull: Fence & Back (2x) *Add tires to sled *Fast walk- heel to toe *Shoulders back & down *3B’s

5.     Bosu Squats: 10 *Keep board level for 5s – close eyes to make harder

6.     Lunges with MB Rotation (10/side- do one leg at a time) *Rotate over front knee *Shoulders back & down *3B’s

7.     Equalizer Rows with Alt. Knee Up: 10 *With each row alternate knee up *3B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Brings hips up and down to make easier

8.     Jump Rope-lateral jumps: 50 *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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