Home / W.O.D. / 06/15/2024 Saturday’s Workout

WARMUP

LINE DRILL WARM-UP*
Alt. Knee Hug Stretch
Alt. Hamstring Sweep
Toe Walk
Heel Walk
Karaoke
*25ft out and back / each

Into…

3 ROUNDS
:30 Cardio Choice
4 Alt. Groiner w/ Thoracic Twist
4 “Slow” Air Squats + 4 Jumping Air Squats
8 Alt. Elbow Punches

STRENGTH

Back Squat for load:
5-4-3-2-1*

*Start Moderate and build to Heavy.

(Score is Weight)

WORKOUT

“DAD TO THE BONE”

FOR TIME
800m Run
40 Back Squats (155/105)*
800m Run

*Bar must come from the floor.
**Option to row 1000/800m

(Score is Time)

PARTNER OPTION

IN TEAMS OF 2…

AMRAP x 12 MINUTES*
Max Back Squats (Athlete Choice)

*P1 completes a 250/200m Row while P2 completes Max Back Squats. Once P1 is finished, partners switch. Bar must come from the floor.

(Score is Total Reps of Back Squats)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)

 
Share this page
 

Leave a Reply

Your email address will not be published. Required fields are marked *

 

 

 

BTS on Instagram

 

Workout of the Day

  • 01/19/2025 Sunday Workout

    WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading

     
 

Blog Archives

 

Get in Touch with BTS