Home / W.O.D. (Page 3)

W.O.D.

  • 04/22/2024 Monday’s Workout

    WARMUP 2 SETS:45 Bike (Moderate Pace)8/8 Split Squat10 Alt. Elbow Punches10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING):30 Bike (Hard Pace)10 Alt. Lunges10 Ring Rows10 Tuck Up or V-Ups EXTENDED… Continue reading

    / W.O.D.

  • 04/21/2024 Sunday’s Workout

    WARMUP 2 ROUNDS200m Run10 BB Clean Deadlifts8 BB Alt. Elbow Punches6 BB Strict Press4 Alt. Groiners 2 ROUNDS200m Run10 BB Snatch Deadlifts8 BB BTN Push Press6 PVC Pass Throughs4 Cat… Continue reading

    / W.O.D.

  • 04/20/2024 Saturday’s Workout

    WARMUP EMOM x 5 MINUTES (:40 ON /:20 OFF) (COACH LED)MIN 1 – Single UndersMIN 2 – Single Leg Single Unders (:20 per leg)MIN 3 – Run In Place Single… Continue reading

    / W.O.D.

  • 04/19/2024 Friday’s Workout

    WARMUP AMRAP X 7 MIN10 Toe Touch Jumping Jacks10 Banded Pull Aparts10 Banded Lat Pull-Down10 Hollow Rocks10 Scap Pushups10 Shoulder Taps8 Up Downs STRENGTH Bench Press for load:3×6* *Build to… Continue reading

    / W.O.D.

  • 04/18/2024 Thursday’s Workout

    WARMUP 1:00 Cardio Choice (Run, Bike, Row or Ski) Into… 2 ROUNDS:40 Plank*6/6 Reverse Lunge with arm overhead**:20/:20 Side Plank5/5 Unweighted Turkish Sit-Up** *DB Slides the 2nd ROUND** Add light… Continue reading

    / W.O.D.

  • 04/17/2024 Wednesday’s Workout

    WARMUP AMRAP X 8 MIN20 Toe Tap Jumping Jacks10 Box Step Ups10 Air Squats10 Up-Downs10 Behind the Neck Snatch Grip Strict Press10 Med Ball Front Squats10 PVC Pass Thrus STRENGTH… Continue reading

    / W.O.D.

  • 04/16/2024 Tuesday’s Workout

    WARMUP AMRAP x 10 MINUTES200m Row10 Barbell RDL10 Bird Dogs10 Glute Bridges10 Good Mornings STRENGTH Deadlift for load:ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift (Score is Weight)… Continue reading

    / W.O.D.

  • 04/15/2024 Monday’s Workout

    WARMUP AMRAP X 10 MIN1:00 Bike10 Banded Lat PushDowns5 Scap Pull-Ups10 Empty BB Strict Presses10 Kip Swings5 Tuck-Ups10 Empty Barbell Push Press SKILL EMOM x 5 MINUTES*1 Chest to Bar+2… Continue reading

    / W.O.D.

  • 04/14/2024 Sunday’s Workout

    WARMUP 1 ROUND200m Run5/5 Leg Swings (Forwards/Backwards + Side-to-Side)10 Slamball Deadlifts10 Scap Push-Ups Into… 1 ROUND200m Run10 Shoo the Chickens (Heel Sweepers)10 Slamball Ground to Overhead10 Hand Release Push-Ups Into…… Continue reading

    / W.O.D.

  • 04/13/2024 Saturday’s Workout

    WARMUP 2 ROUNDS8 Alt. Groiners8 Scap Pull-Ups8 Good Mornings (add plate in 2nd round)8 Push-Up to Pike10 Alt. Step-Ups 2 ROUNDS5 Jumping Pull-Ups (or 5 Ring Rows)10 Russian KB Swings10… Continue reading

    / W.O.D.

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BTS on Instagram

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
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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
23 hours ago
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1/9
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
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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
3 days ago
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2/9
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
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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
5 days ago
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3/9
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
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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
1 week ago
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4/9
Four weeks till Murph! But who’s counting? #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
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Four weeks till Murph! But who’s counting? #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
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5/9
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
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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
2 weeks ago
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6/9
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
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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
2 weeks ago
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7/9
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
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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
3 weeks ago
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8/9
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
•
Follow
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
3 weeks ago
View on Instagram |
9/9
 

Workout of the Day

  • 05/12/2024 Sunday’s Workout

    WARMUP 1 ROUND100m Run:45 Plank8/8 Bent Over Row5 Inch Worm into Down Dog Into… 1 ROUND200m Row or Run:30/:30 Side Plank8/8 Single Arm Renegade Row16 Piked Shoulder Taps Into… 1… Continue reading

     
 

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