WARMUP
1 ROUND
100m Run
:45 Plank
8/8 Bent Over Row
5 Inch Worm into Down Dog
Into…
1 ROUND
200m Row or Run
:30/:30 Side Plank
8/8 Single Arm Renegade Row
16 Piked Shoulder Taps
Into…
1 ROUND
100m Run
16 DB Plank Taps
10 No Push-Up Renegade Row
5 Push up to Pike
200m Row
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 250/200m Row
MIN 2 – :45 Wall Walks
-Rest 2:00-
EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)*
*1 Rep= Row (R) + Row (L)
(Score is Total Reps of Wall Walks + RR Rows)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
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“You can’t go back and change the beginning but you can start where you are and change the ending.”
-C.S. Lewis
So often we hear people telling us that they aren’t fit enough yet to join a class… but if that was the case, none of our athletes would have ever started. We are all learning how to move our bodies and work out! We would love to have you. Check us out! Link in bio.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 day ago
This week is Birdtown Strength’s bring a friend week! Have you always wanted to come to a class here? Well here’s your shot! Reach out to your BTS friend and grab a class together. It will be super fun. Promise!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
5 days ago
Happy Mother’s Day from Birdtown Strength Gym! Hope all mothers feel special and showered with love today and always 💕💐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
It’s a great day to bench press! How did everyone’s 3 rep max go?
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Birdtown Strength will be working on rowing capacity for the next few months, which means 2-3 GRIND workouts per week! Can’t wait to see how everyone’s rowing improves 🚣♀️
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
We have a Birthday Boy on our hands! 💙
Happy Birthday Jeremy! You mean so much to the Birdtown Strength family and we hope you have the bestest day ever!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
2 weeks ago
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 weeks ago
Four weeks till Murph! But who’s counting?
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks 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
3 weeks ago