Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – NO PM CLASSES TODAY
Skill — 15 Minutes
Three 5-minute stations.
1. Handstand
- Wall hold
- Shoulder taps
- HSW practice
2. Pulling
- Strict pull-ups
- Chest-to-bar progression
3. Core
- Hollow/arch
- Hanging knee raises
- TTB technique
Conditioning
“Thursday Flow”
5 Rounds — Not For Time
- 1:30 easy/moderate cardio
- 12 light goblet squats
- 10 ring rows
- 10 alternating box step-ups
- 30-sec farmer carry
- :30 rest
RPE 5–6
Athletes should finish feeling like they trained but recovered.
Skill — 15 Minutes
Three 5-minute stations.
1. Handstand
- Wall hold
- Shoulder taps
- HSW practice
2. Pulling
- Strict pull-ups
- Chest-to-bar progression
3. Core
- Hollow/arch
- Hanging knee raises
- TTB technique
Conditioning
“Thursday Flow”
5 Rounds — Not For Time
- 1:30 easy/moderate cardio
- 12 light goblet squats
- 10 ring rows
- 10 alternating box step-ups
- 30-sec farmer carry
- :30 rest
RPE 5–6
Athletes should finish feeling like they trained but recovered.
Skill — 15 Minutes
Three 5-minute stations.
1. Handstand
- Wall hold
- Shoulder taps
- HSW practice
2. Pulling
- Strict pull-ups
- Chest-to-bar progression
3. Core
- Hollow/arch
- Hanging knee raises
- TTB technique
Conditioning
“Thursday Flow”
5 Rounds — Not For Time
- 1:30 easy/moderate cardio
- 12 light goblet squats
- 10 ring rows
- 10 alternating box step-ups
- 30-sec farmer carry
- :30 rest
RPE 5–6
Athletes should finish feeling like they trained but recovered.