Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – NO PM CLASSES
Strength & Stability — 3 Quality Rounds
- 8 single-leg DB RDL/leg
- 8 half-kneeling single-arm press/side
- 10 front-foot elevated reverse lunges/leg
- :30 suitcase hold/side
Conditioning — “Around the Room”
24 Minutes
6 stations × 1 minute
Complete 4 rounds.
Station 1: Easy row/bike/ski
Station 2: Light KB deadlifts
Station 3: Step-ups
Station 4: Ring rows
Station 5: Farmer carry/hold
Station 6: Rest
Work approximately 40 seconds, then transition.
RPE: 5–6
No score.
Thursday’s victory is leaving the gym feeling better than when you arrived
Strength & Stability — 3 Quality Rounds
- 8 single-leg DB RDL/leg
- 8 half-kneeling single-arm press/side
- 10 front-foot elevated reverse lunges/leg
- :30 suitcase hold/side
Conditioning — “Around the Room”
24 Minutes
6 stations × 1 minute
Complete 4 rounds.
Station 1: Easy row/bike/ski
Station 2: Light KB deadlifts
Station 3: Step-ups
Station 4: Ring rows
Station 5: Farmer carry/hold
Station 6: Rest
Work approximately 40 seconds, then transition.
RPE: 5–6
No score.
Thursday’s victory is leaving the gym feeling better than when you arrived
Strength & Stability — 3 Quality Rounds
- 8 single-leg DB RDL/leg
- 8 half-kneeling single-arm press/side
- 10 front-foot elevated reverse lunges/leg
- :30 suitcase hold/side
Conditioning — “Around the Room”
24 Minutes
6 stations × 1 minute
Complete 4 rounds.
Station 1: Easy row/bike/ski
Station 2: Light KB deadlifts
Station 3: Step-ups
Station 4: Ring rows
Station 5: Farmer carry/hold
Station 6: Rest
Work approximately 40 seconds, then transition.
RPE: 5–6
No score.
Thursday’s victory is leaving the gym feeling better than when you arrived