Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp
Skill EMOM (18 min)
Minute 1
- 4–6 Chest-to-Bar Pull-Ups
- (Scale: Strict Pull-Ups or Ring Rows)
Minute 2
- Handstand Walk Practice
- (Scale: Wall Walks or Shoulder Taps)
Minute 3
- 15 Hollow Rocks
- 15 Arch Rocks
Conditioning
25-Minute Zone 2
Athlete’s choice:
- Bike
- Row
- Easy Run
Skill EMOM (18 min)
Minute 1
- 4–6 Chest-to-Bar Pull-Ups
- (Scale: Strict Pull-Ups or Ring Rows)
Minute 2
- Handstand Walk Practice
- (Scale: Wall Walks or Shoulder Taps)
Minute 3
- 15 Hollow Rocks
- 15 Arch Rocks
Skill EMOM (18 min)
Minute 1
- 4–6 Chest-to-Bar Pull-Ups
- (Scale: Strict Pull-Ups or Ring Rows)
Minute 2
- Handstand Walk Practice
- (Scale: Wall Walks or Shoulder Taps)
Minute 3
- 15 Hollow Rocks
- 15 Arch Rocks