{"id":73,"date":"2013-11-01T11:52:51","date_gmt":"2013-11-01T11:52:51","guid":{"rendered":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/?p=73"},"modified":"2013-11-01T11:52:52","modified_gmt":"2013-11-01T11:52:52","slug":"boot-camp-run-by-alt-fridays-1200-1300-performance-room-ethos","status":"publish","type":"post","link":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/2013\/11\/01\/boot-camp-run-by-alt-fridays-1200-1300-performance-room-ethos\/","title":{"rendered":"BOOT CAMP RUN BY ALT FRIDAY&#8217;S 1200-1300 PERFORMANCE ROOM ETHOS!"},"content":{"rendered":"<p style=\"text-align: left\"><a href=\"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/files\/2013\/10\/Boot-camp.jpeg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"184\" class=\"alignright size-medium wp-image-76\" src=\"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/files\/2013\/10\/Boot-camp-300x184.jpg\" alt=\"\" \/><\/a>I was really keen to tell everyone about boot camp on Friday lunch times 12-1pm in the performance room. I think this class is a little hidden gem on the studio timetable\u00a0and more people should come to the class. We have around 4-10 people within the class, with capacity being 16 people therefore the ALT advisor will be able to provide you with loads of coaching your the 1 hour session.<\/p>\n<p style=\"text-align: left\">Sessions formally involves a long warm-up of squatting, either and all &#8211; overhead squat, back squat and front squat technique and warm-up, then followed by some mobility work.<\/p>\n<p style=\"text-align: left\">Session consists of work outs\u00a0called &#8220;WODS&#8221;<\/p>\n<p style=\"text-align: left\">I took a picture of\u00a0a group last week who completed the following work out. All four have greatly varying fitness levels but the ALT make sure to tailer the WODS to your ability.\u00a0We try and push you mentally and\u00a0physically, I think everyone joining in feels like they really achieve something when they finish.<\/p>\n<p style=\"text-align: left\">These are\u00a0the\u00a0WODS from last Friday. If youwould like to come along on Friday&#8217;s book in at Ethos reception, it&#8217;s \u00a33.50\u00a0a class, or by a 10s card it works out cheaper! Hope to see you this Friday!<\/p>\n<p style=\"text-align: left\">WOD1<\/p>\n<p style=\"text-align: left\">10 THRUSTERS EVERY 30 SECONDS 1 BURPEE OVER THE BAR = 25KG BAR<\/p>\n<p style=\"text-align: left\">FOR TIME &#8211; 10 MINUTE MAX &#8211; SETS OF 10 COUNTED<\/p>\n<p style=\"text-align: left\">WOD2<\/p>\n<p style=\"text-align: left\">DEADLIFT 10 MED BALL SLAMS 10 &#8211; HOW MANY ROUNDS IN 5 MINUTES<\/p>\n<p style=\"text-align: left\">WOD3<\/p>\n<p style=\"text-align: left\">MED BALL THRUSTERS 10 BENT OVER ROW 10 &#8211; HOW MANY ROUNDS IN 5 MINUTES<\/p>\n<p style=\"text-align: left\">WOD4<\/p>\n<p style=\"text-align: left\">20 BACK SQUAT &#8211; 60% 1RM<\/p>\n<p style=\"text-align: left\">20 BURPEES<\/p>\n<p style=\"text-align: left\">5 STAIR CLIMBS<\/p>\n<p style=\"text-align: left\">10 PRESS UPS<\/p>\n<p style=\"text-align: left\">3 ROUNDS FOR TIME!<\/p>\n<p style=\"text-align: left\">&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I was really keen to tell everyone about boot camp on Friday lunch times 12-1pm in the performance room. I think this class is a little hidden gem on the studio timetable\u00a0and more people should come to the class. We have around 4-10 people within the class, with capacity being 16 people therefore the ALT [&hellip;]<\/p>\n","protected":false},"author":540,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-73","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/posts\/73","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/users\/540"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/comments?post=73"}],"version-history":[{"count":3,"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/posts\/73\/revisions"}],"predecessor-version":[{"id":79,"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/posts\/73\/revisions\/79"}],"wp:attachment":[{"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/media?parent=73"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/categories?post=73"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs-staging.imperial.ac.uk\/activelifestyles\/wp-json\/wp\/v2\/tags?post=73"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}