Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – NO PM CLASSES
Skill — 15 Minutes
Rotate through three stations:
EMOM for 15 Minutes as much working time in the minute as you can handle.
Station 1 — Pulling
- Strict pull-ups
- Banded pull-ups
- Jump to chin over bar and slowly descend
- Ring rows
Station 2 — Inversion
- Handstand hold
- Shoulder taps
- Handstand walking
Station 3 — Core
- Hollow/arch work
- Plank variations
Aerobic
30 Minutes Zone 2
Every 5 minutes, switch:
- Row
- Bike
- Run/walk
Stagger athletes across the three.
Goal: Conversational pace. Nobody should be lying on the floor afterward.
Skill — 15 Minutes
Rotate through three stations:
EMOM for 15 Minutes as much working time in the minute as you can handle.
Station 1 — Pulling
- Strict pull-ups
- Banded pull-ups
- Jump to chin over bar and slowly descend
- Ring rows
Station 2 — Inversion
- Handstand hold
- Shoulder taps
- Handstand walking
Station 3 — Core
- Hollow/arch work
- Plank variations
Aerobic
30 Minutes Zone 2
Every 5 minutes, switch:
- Row
- Bike
- Run/walk
Stagger athletes across the three.
Goal: Conversational pace. Nobody should be lying on the floor afterward.
Skill — 15 Minutes
Rotate through three stations:
EMOM for 15 Minutes as much working time in the minute as you can handle.
Station 1 — Pulling
- Strict pull-ups
- Banded pull-ups
- Jump to chin over bar and slowly descend
- Ring rows
Station 2 — Inversion
- Handstand hold
- Shoulder taps
- Handstand walking
Station 3 — Core
- Hollow/arch work
- Plank variations
Aerobic
30 Minutes Zone 2
Every 5 minutes, switch:
- Row
- Bike
- Run/walk
Stagger athletes across the three.
Goal: Conversational pace. Nobody should be lying on the floor afterward.