WARMUP
AMRAP X 10 MIN
5 Inchworm w/ Push Up
10 Alt Groiners
10 PVC Pass Throughs
5 Up-Downs
10 PVC Overhead Squats
10 Bird Dogs
STRENGTH
Overhead Squat for load:
3×4*
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Volume/Capacity Cycle
WORKOUT
FOR TIME
120 DB Front Squats (50/35)*
*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-
(No Measure)
Share this page
Our BTS’ Bros, Babes, and Non-Binaries Summer Beach Bod After Party Challenge has begun! This is a STAPLE Birdtown tradition. The “Summer Beach Bod” after party challenge consists of completing at least FOUR of the posted workouts EACH WEEK over the course of FOUR WEEKS leading up to Memorial Day. Complete the Challenge and document it on the Challenge white board. Good luck athletes!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 days ago
Four weeks till Murph! But who’s counting?
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
5 days ago
Ahhh the weekend is finally here! Weekends at Birdtown Strength Gym are a little different than our normal Monday to Friday schedule: we have 3 classes on Saturday 7:30am, 9am, and 10:30am. Sundays there is a longer open gym 10am to 12pm. We’d love you see you so come check us out! Have a great weekend everyone!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
How are our legs feeling after the heavy lunges and wall balls? A small reprieve today to focus on upper-body push/pull movements. Such a fun week so far! See you in class ❤️🍑🔥
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Your biggest challenge is to show up when your mind is making the best excuses.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
This is a rock star rowing squad 🤩 Rowing is very underrated. It’s a full body, low impact cardio movement. We have a full fleet of Concept2 rowers at Birdtown Strength gym. Come try them out!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
A reminder from the coaches: We’re coming into nicer weather - so please stay hydrated…wear your sunscreen and don’t forget your bike helmet!! We love supporting you inside the gym and we need you to stay healthy and in one piece to join us for our WODS!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
The beginning of the MLB season is an exciting time! Reminds us the warm weather is coming and of course Birdtown Strength Bike to the Ballpark ❤️
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
Today’s weather report: 𝐂𝐥𝐨𝐮𝐝𝐲 𝐰𝐢𝐭𝐡 𝐚 𝐜𝐡𝐚𝐧𝐜𝐞 𝐨𝐟 𝐆𝐀𝐈𝐍𝐒! 🌧️💪🔥
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago