07/21/2019 Sunday Workout
by jillian
WORKOUT
“TRIPLE AMRAP”
AMRAP x 5 MINUTES
5 KB Swing (53/35)
5 Wall Ball (20/14)
5 Up-Down
10 KB Swing
10 Wall Ball
5 Up-Down
15 KB Swing
15 Wall Ball
5 Up-Down
…and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout.
-Rest 2:00-
AMRAP x 5 MINUTES
Pick-up where you left off!
-Rest 2:00-
AMRAP x 5 MINUTES
Pick-up where you left off!
AFTER PARTY
2-3 SETS
30 Russian Twists (use WB)
30 Heel Taps Over WB
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![Today Birdtown Strength is doing the Stand Tall tribute WOD in remembrance of the tragedy on September 11th, 2001.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run (2001 meters) and the 9 movements, each including 11 repetitions.
This workout will be challenging and itβs meant to do be. Today we honor all the heroes and all those lost. We will never forget what happened here.
ππππ§π πππ₯π₯ - ππ¨π« ππ’π¦π
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
#BirdtownStrength #BirdtownStrong #BetterTogether #NeverForget](http://birdtownstrength.com/wp-content/uploads/2024/08/459132303_18458199928062194_8042171789347056141_n.jpg)
Today Birdtown Strength is doing the Stand Tall tribute WOD in remembrance of the tragedy on September 11th, 2001.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run (2001 meters) and the 9 movements, each including 11 repetitions.
This workout will be challenging and itβs meant to do be. Today we honor all the heroes and all those lost. We will never forget what happened here.
ππππ§π πππ₯π₯ - ππ¨π« ππ’π¦π
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
#BirdtownStrength #BirdtownStrong #BetterTogether #NeverForget
1 day ago
![Thereβs nothing like the feeling of pushing your limits and reaching new goals. Remember, every rep counts and every drop of sweat is progress. Keep moving, stay motivated, and donβt forget to celebrate your wins along the way!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2018/04/458977653_18458020051062194_7442708505063773047_n.jpg)
Thereβs nothing like the feeling of pushing your limits and reaching new goals. Remember, every rep counts and every drop of sweat is progress. Keep moving, stay motivated, and donβt forget to celebrate your wins along the way!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
![Somedays workouts arenβt about getting fit or building muscle. π°πβπ ππππ πππππππ.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2018/03/458519098_18457395214062194_2709349855096137620_n.jpg)
Somedays workouts arenβt about getting fit or building muscle. π°πβπ ππππ πππππππ.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
5 days ago
![Happy Birthday Coach Spencer! When looking through photos for a picture of Spencer for this birthday postβ¦ I found this one. Although it is him from behind, note the cool socks and heavy weight (heβs a strong man). This photo is a great representation of Spencer. Hope you have a DOPE birthday Coach!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday](http://birdtownstrength.com/wp-content/uploads/2024/08/458554536_18457011190062194_6343113760439106614_n.jpg)
Happy Birthday Coach Spencer! When looking through photos for a picture of Spencer for this birthday postβ¦ I found this one. Although it is him from behind, note the cool socks and heavy weight (heβs a strong man). This photo is a great representation of Spencer. Hope you have a DOPE birthday Coach!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
1 week ago
![Happy Labor Day! Your dedication and hard work are truly inspiring. Wishing you a Labor Day filled with pride in all that youβve accomplished. On this day, remember that your hard work and perseverance make a difference.
No open gym or afternoon classes today. Normal schedule resumes tomorrow (Tuesday Sept. 3rd). We hope you enjoy the holiday and we canβt wait to see you in the gym soon!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LaborDay #HolidaySchedule](http://birdtownstrength.com/wp-content/uploads/2024/08/458208227_18456448132062194_520751451206650689_n.jpg)
Happy Labor Day! Your dedication and hard work are truly inspiring. Wishing you a Labor Day filled with pride in all that youβve accomplished. On this day, remember that your hard work and perseverance make a difference.
No open gym or afternoon classes today. Normal schedule resumes tomorrow (Tuesday Sept. 3rd). We hope you enjoy the holiday and we canβt wait to see you in the gym soon!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #LaborDay #HolidaySchedule
1 week ago
![Our SWEAT program with Kat has been extended through September π Feeling FOMO from not signing up earlier in the summer? Hereβs your chance!
Program refresher: every Tues. & Thursday @8:30am in September; hour class; beginner friendly; body weight/dumb bell movements (no barbells or crazy gymnastics)
Email Tricia@birdtownstrength.com to inquire/sign up!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT](http://birdtownstrength.com/wp-content/uploads/2014/06/457312108_18455817760062194_8973495836259832524_n.jpg)
Our SWEAT program with Kat has been extended through September π Feeling FOMO from not signing up earlier in the summer? Hereβs your chance!
Program refresher: every Tues. & Thursday @8:30am in September; hour class; beginner friendly; body weight/dumb bell movements (no barbells or crazy gymnastics)
Email Tricia@birdtownstrength.com to inquire/sign up!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #SWEAT
2 weeks ago
![Happy Birthday Coach Kat! We are so lucky to have you at Birdtown Strength Gym. You are an amazing athlete but more importantly, an amazing human. You continually inspire so many with your strength, dedication, and kindness. We hope you have a wonderful Birthday π
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday](http://birdtownstrength.com/wp-content/uploads/2013/05/457264478_18455626471062194_8377303799885062944_n.jpg)
Happy Birthday Coach Kat! We are so lucky to have you at Birdtown Strength Gym. You are an amazing athlete but more importantly, an amazing human. You continually inspire so many with your strength, dedication, and kindness. We hope you have a wonderful Birthday π
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #BirdtownBirthday
2 weeks ago
![The Sunday at 10am Community WOD (Workout Of the Day) is a free class for new and current athletes. All fitness levels are welcome. No sign up before hand is necessary. Come on in and see what our gym is all about!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #Community #WOD](http://birdtownstrength.com/wp-content/uploads/2012/10/457370389_18455298130062194_9100234888262491685_n.jpg)
The Sunday at 10am Community WOD (Workout Of the Day) is a free class for new and current athletes. All fitness levels are welcome. No sign up before hand is necessary. Come on in and see what our gym is all about!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #Community #WOD
2 weeks ago
![Movement is medicine β€οΈ
Free community workout at 10am this Sunday. Hope to see you there!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio](http://birdtownstrength.com/wp-content/uploads/2014/11/456610133_18454524208062194_4322932420756695473_n.jpg)
Movement is medicine β€οΈ
Free community workout at 10am this Sunday. Hope to see you there!
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
Workout of the Day
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09/15/2024 Sunday’s Workout
WARMUP 2 ROUNDS1:00 Cardio Choice5/5 Split Squats8 Scap Push-Ups + 8 Shoulder Taps:20 Tuck Hold Intoβ¦ 1-2 ROUNDS (Time Remaining)1:00 Cardio Choice10 Alt. Step-Ups10 Single DB Floor Press:20 Hollow Hold… Continue reading
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