WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 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: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. Plate/DB/KB/SB Bent Over Row *Hinge from hip *Keep chest up and butt out to keep flat back *Squeeze shoulder blades at top of movement for 2-3 s *Lock shoulders back & down *2B’s
2. Glider Pike – Jack Knife Combo *You will only need one glider *Perform a Pike and then hold push-up, followed by a Jack Knife *Corkscrew elbows *Lock shoulders back & down *Elbows In *3B’s
3. MB Wall Ball *Get to 90 with squat *Elbows in *Explode feet into ground *Shoulders back & down *Hinge from the hip *2B’s
4. Reverse Pull-Ups or Studio: Rip Trainer 1 Arm Wide Row with Squat (2 sets each) *Palms down *2B’s *Keep hands chest level *Relax shoulders
5. Battle Ropes: Overhand Grip Laddering Alternating Wave *Laddering is moving forward & back while rope is moving *Relax shoulders *2B’s *Elbows in
6. Side Step Ups (2 sets each leg) *Keep majority of weight on the foot that is on the step and barely touch foot to ground on other leg – heel doesn’t touch *Raise height of step to make harder as tolerated *2B’s
ARM (30s x 4 Sets):
1) Running in place *Drive elbows to speed up legs *Keep feet low
2) Split Squat Jumps *Switch feet in mid air and do your best to land in same spot *Bigger the step is less stress and easier *Modify for most
3) Lateral Jumps *Toes up *2 foot jump *Jump for quickness, not power
4) Heel-Toe Hops *Imaginary Jump Rope *Imagine jumping jump and doing heel-toe movement
5) Hip Twist: http://www.youtube.com/watch?v=iN12Z5WWXiA *Do not go into squat – focus on rotation of hips
6) Burpees
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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