Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – NO PM CLASSES
“Move & Groove”
5 Rounds — Quality, Not for Time
- 2:00 easy/moderate cardio
- 12 light KB deadlifts
- 10 push-ups
- 12 alternating step-ups
- 10 ring rows
- 30-second farmer carry
- :30–:45 rest
For the cardio, rotate through:
- Bike
- Row
- Easy run/jump rope
Rules
Keep everything around RPE 5–6.
Athletes should:
- Breathe mostly through their nose if possible.
- Never approach failure.
- Move continuously.
“Move & Groove”
5 Rounds — Quality, Not for Time
- 2:00 easy/moderate cardio
- 12 light KB deadlifts
- 10 push-ups
- 12 alternating step-ups
- 10 ring rows
- 30-second farmer carry
- :30–:45 rest
For the cardio, rotate through:
- Bike
- Row
- Easy run/jump rope
Rules
Keep everything around RPE 5–6.
Athletes should:
- Breathe mostly through their nose if possible.
- Never approach failure.
- Move continuously.
“Move & Groove”
5 Rounds — Quality, Not for Time
- 2:00 easy/moderate cardio
- 12 light KB deadlifts
- 10 push-ups
- 12 alternating step-ups
- 10 ring rows
- 30-second farmer carry
- :30–:45 rest
For the cardio, rotate through:
- Bike
- Row
- Easy run/jump rope
Rules
Keep everything around RPE 5–6.
Athletes should:
- Breathe mostly through their nose if possible.
- Never approach failure.
- Move continuously.