Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – NO PM CLASSES
I especially want Thursday controlled this week because Friday’s deadlifts are heavy.
Unilateral Strength Circuit
3 Quality Rounds — Not For Time
- 8 single-leg DB RDL/leg
- 8 half-kneeling single-arm DB press/side
- 8 lateral step-downs/leg
- :30 side plank/side
- :30 hang from rig
Moderate loads. No grinding.
Conditioning — “Easy Money”
20-Minute Continuous Rotation
2 minutes: Easy cardio
1 minute: 10 light KB swings + easy movement/rest
1 minute: 10 step-ups + 10 sit-ups
Repeat × 5.
Bike, row, ski or easy run for the cardio portion.
RPE 5–6. No score.
I especially want Thursday controlled this week because Friday’s deadlifts are heavy.
Unilateral Strength Circuit
3 Quality Rounds — Not For Time
- 8 single-leg DB RDL/leg
- 8 half-kneeling single-arm DB press/side
- 8 lateral step-downs/leg
- :30 side plank/side
- :30 hang from rig
Moderate loads. No grinding.
Conditioning — “Easy Money”
20-Minute Continuous Rotation
2 minutes: Easy cardio
1 minute: 10 light KB swings + easy movement/rest
1 minute: 10 step-ups + 10 sit-ups
Repeat × 5.
Bike, row, ski or easy run for the cardio portion.
RPE 5–6. No score.
I especially want Thursday controlled this week because Friday’s deadlifts are heavy.
Unilateral Strength Circuit
3 Quality Rounds — Not For Time
- 8 single-leg DB RDL/leg
- 8 half-kneeling single-arm DB press/side
- 8 lateral step-downs/leg
- :30 side plank/side
- :30 hang from rig
Moderate loads. No grinding.
Conditioning — “Easy Money”
20-Minute Continuous Rotation
2 minutes: Easy cardio
1 minute: 10 light KB swings + easy movement/rest
1 minute: 10 step-ups + 10 sit-ups
Repeat × 5.
Bike, row, ski or easy run for the cardio portion.
RPE 5–6. No score.