Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – NO PM CLASSES
Strength & Stability — 3 Quality Rounds
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8 lateral step-downs/leg
-
8 single-leg hip thrusts/leg
-
8 half-kneeling single-arm light DB presses/arm
-
20-second Copenhagen plank/side
Keep the loading moderate and the movement controlled.
Conditioning — “The Easy Circuit”
25-minute continuous movement
-
250m easy row or 1:15 easy jog
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12 light sled drags or 40-ft backward sled drag
-
10 ring rows
-
12 alternating standing knee raises
-
40-ft overhead plate carry
RPE 5–6. No score.
The goal is to finish feeling better than when they started.
Strength & Stability — 3 Quality Rounds
-
8 lateral step-downs/leg
-
8 single-leg hip thrusts/leg
-
8 half-kneeling single-arm light DB presses/arm
-
20-second Copenhagen plank/side
Keep the loading moderate and the movement controlled.
Conditioning — “The Easy Circuit”
25-minute continuous movement
-
250m easy row or 1:15 easy jog
-
12 light sled drags or 40-ft backward sled drag
-
10 ring rows
-
12 alternating standing knee raises
-
40-ft overhead plate carry
RPE 5–6. No score.
The goal is to finish feeling better than when they started.
Strength & Stability — 3 Quality Rounds
-
8 lateral step-downs/leg
-
8 single-leg hip thrusts/leg
-
8 half-kneeling single-arm light DB presses/arm
-
20-second Copenhagen plank/side
Keep the loading moderate and the movement controlled.
Conditioning — “The Easy Circuit”
25-minute continuous movement
-
250m easy row or 1:15 easy jog
-
12 light sled drags or 40-ft backward sled drag
-
10 ring rows
-
12 alternating standing knee raises
-
40-ft overhead plate carry
RPE 5–6. No score.
The goal is to finish feeling better than when they started.