Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp
Unilateral Strength & Stability
3 quality rounds:
-
8 Cossack squats/side
-
8 single-leg glute bridges/side
-
6 light Turkish get-ups total
-
20-second Copenhagen plank/side
Conditioning — “Flow State”
22 minutes continuous, conversational pace
-
2 minutes easy row, bike, or jog
-
10 ring rows
-
12 light med-ball bear-hug squats
-
20m backward walk or light sled drag
-
10 alternating standing knee-to-elbow crunches
Repeat comfortably.
RPE 5–6. No score.
Unilateral Strength & Stability
3 quality rounds:
-
8 Cossack squats/side
-
8 single-leg glute bridges/side
-
6 light Turkish get-ups total
-
20-second Copenhagen plank/side
Conditioning — “Flow State”
22 minutes continuous, conversational pace
-
2 minutes easy row, bike, or jog
-
10 ring rows
-
12 light med-ball bear-hug squats
-
20m backward walk or light sled drag
-
10 alternating standing knee-to-elbow crunches
Repeat comfortably.
RPE 5–6. No score.
Unilateral Strength & Stability
3 quality rounds:
-
8 Cossack squats/side
-
8 single-leg glute bridges/side
-
6 light Turkish get-ups total
-
20-second Copenhagen plank/side
Conditioning — “Flow State”
22 minutes continuous, conversational pace
-
2 minutes easy row, bike, or jog
-
10 ring rows
-
12 light med-ball bear-hug squats
-
20m backward walk or light sled drag
-
10 alternating standing knee-to-elbow crunches
Repeat comfortably.
RPE 5–6. No score.