Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp
Part 1 — Skill Stations
15 Minutes — 5 minutes each
Station 1: Double Unders
- Singles → penguin taps → DU practice
Station 2: Handstands
- Box pike hold → wall hold → shoulder taps → HSW
Station 3: Pulling
- Ring rows → strict pull-ups → chest-to-bar technique
No fatigue chasing. Practice.
Part 2 — “Cruise Control”
Every 4:00 × 5
- 1:30 easy/moderate cardio
- 10 light goblet squats
- 10 push-ups
- 10 sit-ups
- Rest remainder
Cardio can be:
- Bike
- Row
- Ski
- Run
Athletes rotate machines each round if necessary.
Target: RPE 5–6.
The challenge is to keep our competitive athletes from making this harder than it is supposed to be. 
Part 1 — Skill Stations
15 Minutes — 5 minutes each
Station 1: Double Unders
- Singles → penguin taps → DU practice
Station 2: Handstands
- Box pike hold → wall hold → shoulder taps → HSW
Station 3: Pulling
- Ring rows → strict pull-ups → chest-to-bar technique
No fatigue chasing. Practice.
Part 2 — “Cruise Control”
Every 4:00 × 5
- 1:30 easy/moderate cardio
- 10 light goblet squats
- 10 push-ups
- 10 sit-ups
- Rest remainder
Cardio can be:
- Bike
- Row
- Ski
- Run
Athletes rotate machines each round if necessary.
Target: RPE 5–6.
The challenge is to keep our competitive athletes from making this harder than it is supposed to be.
Part 1 — Skill Stations
15 Minutes — 5 minutes each
Station 1: Double Unders
- Singles → penguin taps → DU practice
Station 2: Handstands
- Box pike hold → wall hold → shoulder taps → HSW
Station 3: Pulling
- Ring rows → strict pull-ups → chest-to-bar technique
No fatigue chasing. Practice.
Part 2 — “Cruise Control”
Every 4:00 × 5
- 1:30 easy/moderate cardio
- 10 light goblet squats
- 10 push-ups
- 10 sit-ups
- Rest remainder
Cardio can be:
- Bike
- Row
- Ski
- Run
Athletes rotate machines each round if necessary.
Target: RPE 5–6.
The challenge is to keep our competitive athletes from making this harder than it is supposed to be.