Home / W.O.D. (Page 21)
W.O.D.
-
12/04/2024 Wednesday Workout
WARM UP3 ROUNDS:30 Bike15 Banded Pull-Aparts5 Tempo Ring Rows (3111)5 Scap Pull-Ups + 5 Kip Swings WORKOUTFOR TIME40/30 Cal Bike40 Pull-Ups60/50 Cal Bike30 Chest to Bars80/70 Cal Bike20 Bar Muscle-Ups… Continue reading
/ W.O.D.
-
12/03/2024 Tuesday Workout
WARM UP3 ROUNDS10 Wall Ball Front Squats —> WB Thruster30s Plank10 Bird Dogs —> Deadbugs10 Box Steps Ups —> Box Jumps STRENGTH4-3-2-1 Deadlift* *Start Mod-Heavy and Build to Heavy. (Reps… Continue reading
/ W.O.D.
-
12/02/2024 Monday Workout
WARM UPMOBILITY ROUND5 Inchworm + Push Up10 Alt Thread the Needles5/5 Moose Antlers10 Plank Shoulder Tap10 Piked Toe Taps10 Scap Pull Ups Into… 2 Rounds250/200M Row8 Strict Press —> Push… Continue reading
/ W.O.D.
-
12/01/2024 Sunday Workout
WARMUPLINE DRILLS100m Run25’ High Kicks25’ Cherry Pickers25’ Toe Walk25’ Heel Walk100m Run25’ High Knees25’ Butt Kickers25’ Heel Toe Stretch25’ Walking Samson Lunges Into… SPECIFIC WARM-UP1-2 ROUNDS10 KB Deadlifts20 Slow Alt…. Continue reading
/ W.O.D.
-
11/30/2024 Saturday Workout
WARMUP2 SETS8 Lunge-Lunge-Squat8 Alt. Box Step-Overs8 Up-Downs8 Ring Rows or 4-6 Strict Pull-Ups Into… 1-2 SETS8 KB or DB Goblet Lunges8 Box Jump Overs8 Burpees8 Kip Swings SKILLEVERY 1:30 x… Continue reading
/ W.O.D.
-
11/29/2024 Friday Workout
HAPPY DAY AFTER THANKSGIVING! Schedule: Open Gym today from 10:00am-12:00Pm WARMUP1:00 Bike10 PVC Pass Through10 Alt. Groiner + Twists7-10 Scap Pull-Ups5-7 Kip Swings10 Tuck-Ups Into… 2 ROUNDS*5 Snatch/Clean Deadlift5 Hang… Continue reading
/ W.O.D.
-
11/28/2024 Thursday Workout
HAPPY THANKSGIVING! Schedule: Open Gym today from 8:00am-9:30am WARMUP1-2 ROUNDS:30 High Knees:30 Butt Kickers5/5 Side Plank Rotations10 Alt. Samson Lunges10 Feet Elevated Calf Raises Into… 2-3 ROUNDS (w/partner)*200m Run Together**P1:… Continue reading
/ W.O.D.
-
11/27/2024 Wednesday Workout
WARMUP3 ROUNDS OF . . .12 Toe Touch Jumping Jacks8 BB Good Mornings –> Deadlifts8 Box Step-Ups –> Box Jumps8 WB Front Squats –> WB Thrusters10 Scap Pull-Ups –> Pullups… Continue reading
/ W.O.D.
-
11/26/2024 Tuesday Workout
WARMUPEMOM x 8 MINUTESMIN 1 – :45 Row*MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional)MIN 3 – :10 Hollow Hold + 10 Hollow RocksMIN… Continue reading
/ W.O.D.
-
11/25/2024 Monday Workout
WARMUP2 ROUNDS6 Up-Dog Down-Dogs6 Arm Haulers6 Push-up to Pike6/6 Single Leg Glute Bridge Ups6/6 Split Squats25 Single Unders Into… 1 ROUND6 DB Push Press OR Pike Push-Ups10 Barbell Front Rack… Continue reading
/ W.O.D.
BTS on Instagram
…Workout of the Day
-
06/22/2025 Sunday Workout
WARM UPQUICK MOBILITY FLOW:6 Down Dog to Up Dog12 Alt Plank to Toe Tap3/3 Groiners with a Twist6 90/90 Hip Rotations12 Glute Bridge:20 Hollow Hold Into… 2 ROUNDS:30 Arms only… Continue reading
Blog Archives
Get in Touch with BTS