This was the final week of bootcamp. I couldn’t finish off the round without playing Monopoly!
Click on a drill name to see the original drill.
|Warm Up||Mobility Exercises then Point Collector Game||10 min||Mobility Exercises||10 min||Moving Tabata||10 min|
|Main||Three Challenge Team Workout||30 min||Monopoly||30 min||The 3Lay Workout||30 min|
Monday 3/10 – Three Challenge Team Workout
Number of clients: 7
I did some mobility exercises with my group (click the link to see some examples) then we played the Point Collector Game which I picked up from Leon Melnicenko. It was bit cramped playing it indoors. Here’s how it works:
Split the group in to pairs, space out 20 markers, randomly roughly 5 metres apart. Players start by facing one another holding hands, players must travel sideways through 20 markers. First pair done wins. Add some variations by only calling certain colours of cones, making the others ‘invisible’. This forces a bunch of pairs to all go for the same cones at once which is pretty fun to watch.
Main Drill: Three Challenge Team Workout
I kept this as normal.
/10 – Bootcamp Monopoly
Number of clients: 10
Warm Up: Mobility Exercises then practice Monopoly
Main Drill: Monopoly
I kept this the same with just a few modifications for being indoors (for example: there wasn’t room to run around the circuit so I had them run outside and back).
Friday 7/10 – The 4Lay Workout
Number of clients: 6
Warm Up: Moving Tabata
At each station we did frog squats, push ups, plank hold and star jumps. First round they ran between stations, then they walking lunged.
Then I had them run to the other side of the field and back to show them the cone 100m away.
Main Drill: The 3Lay Workout
I didn’t have enough people for teams, so we did this all together. These were the rounds I created:
Round 1 (2 times through)
Round 2 (2 times through)
- 30m Walking Lunges
- Band Shoulder Press
- KB Deadlift/Swing
- Walkout to Plank
Round 3 (one through)
- 400m Run
- Ladder: 1 push up, 1 squat, 2 push ups, 2 squats, etc
- KB Reverse Lunge
- Travelling Jump Squats (Broad Jumps) to cone 10m away, Backpedal back
Notes on my first round back
It’s been great to watch attendance go up. Even though no new campers started, it’s gone from 1-4 people coming to 7-10 which I’m stoked about!
All I’ve done is made sure I’ve followed up missing campers and tried to include lots of team and partner workouts. From what I’ve seen it’s the simple things that great bootcamps are built on.
This week is a break week so I’ll be back with you again next week.