WARMUP
3 ROUNDS
1 min Cardio Choice
8 Air Squats
10 Scap Push-Ups
12 Cossack Squats
10 Push-Ups
12 Elbow Punches
STRENGTH
EMOM x 8 MINUTES*
1 Power Clean
+
2 Hang Power Clean
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
WORKOUT
“THE CHIEF”
5 SETS
AMRAP X 3 MIN
3 Power Cleans (135/95)
6 Push-ups
9 Squats
-Rest 1:00 between sets
(Score is Total Rounds + Reps)
OPTIONAL MURPH PREP
WEEK 3/ DAY 2
CONDITIONING + STRENGTH
800m Run
Into Athlete’s Choice (Pick ONE)…
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.
(No Measure)
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Happy 4th of July! This is also one of our favorite outside the gym athlete eventsโฆ the Lakewood 4th of July parade! We have been participating since our opening in 2013. Lineup at 9:30am and the parade starts at 10am. We will be hard to miss: Look for the BTS banner, a tractor tire, fitness equipment, and a brightly decorated car. Be safe celebrating this weekend and see you back in the gym tomorrow ๐บ๐ธ๐๏ธ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #Parade #4thofjuly
3 days ago
***๐ก๐๐ช ๐ฃ๐ฅ๐ข๐๐ฅ๐๐ ๐ข๐๐๐๐ฅ๐๐ก๐*** ๐ฆ๐ช๐๐๐ง ๐๐ถ๐๐ต ๐๐ผ๐ฎ๐ฐ๐ต ๐๐ฎ๐ @ ๐ด:๐ฏ๐ฌ๐ฎ๐บ ๐ง๐๐ฒ๐๐ฑ๐ฎ๐๐ ๐ฎ๐ป๐ฑ ๐ง๐ต๐๐ฟ๐๐ฑ๐ฎ๐ ๐๐๐ฎ๐ฟ๐๐ถ๐ป๐ด ๐๐๐น๐ ๐ญ๐ฒ๐๐ต
Have you been wanting to try out Birdtown Strength Gym but feeling a bit intimidated by the barbells and gymnastic movements? This class is perfect for you!
This new class is an 8-week program designed for the beginner athlete. Over the course of 16 classes of SWEAT you will be introduced to many exercises and movements. With the small class size, you will be getting individualized training every single day from a certified coach. As the course progresses, the first few classes will be basic movements that we build upon, depending on your personal fitness, and the exercises will get more technical as the class moves.
Please reach out to us with any questions about the program, pricing, and to sign up. Spaces are limited!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT
5 days ago
Today is our beloved Coach Shelleyโs birthday! ๐ We hope she has the best birthday day, month, year, and life ever. What a glorious day to celebrate one of our favorite people ๐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
1 week ago
Hey there! Ready to crush it this weekend? Letโs hit those workouts hard and make each rep count! Youโve got this! ๐ช
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
So happy for Coach Spencer and Maddison for becoming parents and welcoming precious Elaine into the world. The Birdtown Strength community is so happy for you all ๐
#BirdtownStrength #BirdtownStrong #RedefiningStrength #WeAreBirdtown #BirdtownBaby
2 weeks ago
Summer is a great time to prioritize fitness. Whether itโs indoor workouts at Birdtown Strength or outdoor activities like swimming, hiking, or biking. Finding time to stay active boosts both physical and mental well-being.
Having your week planned out and signing up ahead of time for workouts on ZenPlanner can help you stay accountable. How do you plan to stay active this summer?
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Trying to get your first pull up? Keep trying โyouโre closer than you think! Every effort counts, and youโre building strength with every attempt. Need some help? Ask a coach to show you some drills. Youโve got this! ๐ช
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
HYDRATE! HYDRATE! HYDRATE! This week has been pretty warm in the gym. Make sure to be drinking that water all day but keep in mind if youโre in the heat, you probably need to up your intake!
The free popsicles in the freezer are a nice post workout treat that cool you down and give you some quick sugar to help you recover quicker ๐
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
A great day to get after it! Happy Monday and hope to see you in class today! Itโs a good one ๐ฒ ๐ฅ ๐๏ธโโ๏ธ
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago