Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp
Strength & Stability — 3 Quality Rounds
-
8 Cossack squats/side
-
6 light Turkish get-ups total (3/side)
-
10 single-leg glute bridges/side
-
20-ft backward bear crawl
-
20-second Hollow Hold
No rush. No heavy loading.
Aerobic Conditioning — “The Athletic Clock”
Every 5:00 × 4 rounds
-
200m relaxed run or 1:00 easy machine
-
60-ft med ball carry
-
12 alternating lateral lunges
-
40 single unders
-
Easy walk or rest for the remaining time
RPE 5–6. No score.
This is deliberately not a race. The rest period helps control intensity and keeps Thursday restorative.
Strength & Stability — 3 Quality Rounds
-
8 Cossack squats/side
-
6 light Turkish get-ups total (3/side)
-
10 single-leg glute bridges/side
-
20-ft backward bear crawl
-
20-second Hollow Hold
No rush. No heavy loading.
Aerobic Conditioning — “The Athletic Clock”
Every 5:00 × 4 rounds
-
200m relaxed run or 1:00 easy machine
-
60-ft med ball carry
-
12 alternating lateral lunges
-
40 single unders
-
Easy walk or rest for the remaining time
RPE 5–6. No score.
This is deliberately not a race. The rest period helps control intensity and keeps Thursday restorative.
Strength & Stability — 3 Quality Rounds
-
8 Cossack squats/side
-
6 light Turkish get-ups total (3/side)
-
10 single-leg glute bridges/side
-
20-ft backward bear crawl
-
20-second Hollow Hold
No rush. No heavy loading.
Aerobic Conditioning — “The Athletic Clock”
Every 5:00 × 4 rounds
-
200m relaxed run or 1:00 easy machine
-
60-ft med ball carry
-
12 alternating lateral lunges
-
40 single unders
-
Easy walk or rest for the remaining time
RPE 5–6. No score.
This is deliberately not a race. The rest period helps control intensity and keeps Thursday restorative.