One World Boot Camp

Workout
Warm up

2,000 M Row (12 minute cap)
Wall Stretches

Strength

Every partner gets a GHD machine. Each person will be get to 100 GHD sit ups. While one person is doing GHD sit ups, the partner will be in plank position. You can break up the sets any way you want.

Conditioning
As Many Rounds As Possible in 20 minutes [...]

Scheduling
Next week I will start having Tuesday and Thursday classes at 6:00 A.M. This should help accommodate your schedules and the growing class size. Some time in April I am hoping to add a evening class. Most likely it will be 6:00 P.M. but that is not for sure yet. More on that as it [...]

If you haven’t checked it out, take a look at the new Movement Library. It has videos going over many of the movements that we use. The coach in all the videos is Freddy, one of the owners of the gym.
I wanted to get your opinion on adding a Tuesday and Thursday morning class at [...]

Today the workout will be the same work out that was done on the first day of Boot Camp. Every once in a while we will repeat work outs to gauge your progress.
Work Out
Warm up

800  m run
Dynamic Stretching

Core Stregth training

For ten minutes.

Single skip jump ropes. Every time you mess up on the jump rope you [...]

Work Out
Time Trials

Run 400m for time
Row 500m for time
100 pull-ups for time
100 push-ups for time
100 Abmat sit-ups (unanchored) for time
100 squats for time

In this work out, you can go in any order you want. You will complete it station 1 at a time and by the end of the hour have a time for each. [...]

This is an optional if you want to get a workout in Thursday morning. A few Boot Campers will be meeting Thursday morning at Lake Elizabeth at 6:00 A.M at the boat house.
Work Out

Start at the boat house. Run counter clock wise around the lake (so if your facing the lake, look right and run [...]

Below is the work out for Wednesday morning. The core work will be GHD Sit ups and back extensions. I’d like for you to watch the video’s to review the movements. Also, please remember to record your time for the workout and post to comments. Thanks!
Movements
GHD Sit Up

GHD Back Extension

Work Out
Warm up

Running Drills
Dynamic Stretching

Core Work

100 [...]

This is the first post where I am posting the work outs. Please post your time in the comments so you can refer back to it later when we do it again. If your not familiar with the term WOD, it means Workout of the Day. Today in the warm up we used the basic air [...]

This Saturday we will be going up Mission peak on the Stanford trail. We are meeting there at 9:00 A.M. and will start heading up around 9:15 A.M. This will be a good opportunity to talk and hang out with all the people you have been working out with. If you want to learn more [...]