Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp
Strength & Stability — 3 Quality Rounds
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8 lateral step-downs/leg
-
8 single-leg glute bridges/leg
-
8 half-kneeling presses/side
-
20-second Copenhagen plank/side
Light to moderate loading.
Conditioning — “The Reset”
20-minute continuous aerobic flow
-
90 seconds easy jog, row or bike
-
10 ring rows
-
40-ft light sled drag or backward walk
-
8 controlled inchworms
-
30-second side plank, alternating sides each round
RPE 5–6. No score.
This is our recovery day.
Strength & Stability — 3 Quality Rounds
-
8 lateral step-downs/leg
-
8 single-leg glute bridges/leg
-
8 half-kneeling presses/side
-
20-second Copenhagen plank/side
Light to moderate loading.
Conditioning — “The Reset”
20-minute continuous aerobic flow
-
90 seconds easy jog, row or bike
-
10 ring rows
-
40-ft light sled drag or backward walk
-
8 controlled inchworms
-
30-second side plank, alternating sides each round
RPE 5–6. No score.
This is our recovery day.
Strength & Stability — 3 Quality Rounds
-
8 lateral step-downs/leg
-
8 single-leg glute bridges/leg
-
8 half-kneeling presses/side
-
20-second Copenhagen plank/side
Light to moderate loading.
Conditioning — “The Reset”
20-minute continuous aerobic flow
-
90 seconds easy jog, row or bike
-
10 ring rows
-
40-ft light sled drag or backward walk
-
8 controlled inchworms
-
30-second side plank, alternating sides each round
RPE 5–6. No score.
This is our recovery day.