WARMUP
AMRAP x 8 MINUTES
8 Alt. Groiners
8 Air Squats → Jumping Air Squats*
8 Step-Overs → BJO*
8 Hang High Pulls → Hang Muscle Cleans*
*At the 4:00 mark, switch to secondary movements.
STRENGTH
Front Squat for load:
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Squats*
*Start Moderate and build to Moderate-Heavy.
Week 6 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
2 Front Squats (Pick Your Poison!)*
3 Ring or Bar Muscle-Ups
4 Box Jump Overs (24/20)**
*3 Options: (185/135), (205/145), or (225/155)…athlete should choose heaviest weight that they can perform unbroken from the ground.
**Increase Box Jump Overs by 2 reps each round. For Example: R1= 6 BJO, R2= 8 BJO, and so on.
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
2 Front Squats (Team Choice, Mod-Heavy)
4 Up-Down Pull-Ups
*P1 completes 1 round while P2 completes Max Box Jump Overs (20). Once P1 completes a full round partners will switch.
(Score is Total Reps of Box Jump Overs)
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Birdtown Strength is so much more than your normal workout class. Our community is top notch. Everyday we bring the energy and the fun 🤩
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
𝑨𝒇𝒕𝒆𝒓 𝒂 𝒘𝒐𝒓𝒌𝒐𝒖𝒕 𝒅𝒐 𝒚𝒐𝒖 𝒆𝒗𝒆𝒓 𝒔𝒂𝒚 “𝑰’𝒍𝒍 𝒋𝒖𝒔𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉 𝒘𝒉𝒆𝒏 𝑰 𝒈𝒆𝒕 𝒉𝒐𝒎𝒆” 𝒂𝒏𝒅 𝒕𝒉𝒆𝒏 𝒆𝒏𝒅 𝒖𝒑 𝒏𝒐𝒕 𝒔𝒕𝒓𝒆𝒕𝒄𝒉𝒊𝒏𝒈 𝒂𝒕 𝒉𝒐𝒎𝒆 𝒂𝒏𝒅 𝒇𝒆𝒆𝒍𝒊𝒏𝒈 𝒆𝒙𝒕𝒓𝒆𝒎𝒆𝒍𝒚 𝒔𝒐𝒓𝒆 𝒕𝒉𝒆 𝒏𝒆𝒙𝒕 𝒅𝒂𝒚? We’ve all been there. Let’s all make a pact to actually stretch while we are at the gym.
You make time for your workout… make sure to make time for your recovery too!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
4 days ago
What’s holding you back from meeting your fitness goals? We’d love to talk to you about it!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
6 days ago
Free community workout every Sunday at 10am. No registration required.
If it’s your first time at the gym, come a bit early to find us (we are on the 3rd floor of the Screw Factory) and to fill out our waiver. Can’t wait to workout with you!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
Ever wonder what the vibe for open gym is? The picture sums it up. Amanda is doing today’s workout and Claudia is getting in some extra stretching. Open gym is a time where you can do anything you want (safely and appropriately of course). Open gyms are every Monday, Tuesday, Wednesday, and Friday at noon and Sunday 9-11am. Come hang out!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Veterans Day is a day to reflect upon the heroism of those who died in our country’s service. This year’s Veteran’s day workout honors Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.
For time:
1,000 weighted step-ups
♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
Question of the day: when’s your favorite time of the day to work out?
What ever your answer is, we got you covered!
•Morning classes ✔️
•Lunch time open gym ✔️
•Afternoon/evening classes ✔️
Come check us out! We’d love to have you.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time” -John C. Maxwell
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
Another great Community WOD today! Feeling FOMO? Come next week! Free community workout every Sunday at 10am. No registration required.
If it’s your first time at the gym, come a bit early to find us (we are on the 3rd floor of the Screw Factory) and to fill out our waiver. Can’t wait to workout with you!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago