Home / W.O.D. / 11/06/2024 Wednesday Workout

WARMUP
3 ROUNDS
1:00 Row
10 Cossack Squat –> Bootstrapper
10 Air Squats –> Front Squat
5 Push up to Pike –> Strict Press
5 Scap Pull-ups –> Kip Swings
10 Ring Rows –> Jumping Pullup / Pullups

STRENGTH
DELOAD WEEK
Back Squat for load:
% of Training Max
1×5 @ 40%
1×5 @ 50%
1X5 @ 60%

Week 5 of 6
Strength | 5-3-1 Cycle

WORKOUT
“JACKIE”
FOR TIME
1000/800m Row
50 Thrusters (45/35)
30 Pull-Ups

(Score is Time)

 
Share this page
 

Leave a Reply

Your email address will not be published.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

 

 

 

BTS on Instagram

Another great Community WOD today! Feeling FOMO? Come next week! Free community workout every Sunday at 10am. No registration required. 

If itโ€™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. Canโ€™t wait to workout with you!

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Another great Community WOD today! Feeling FOMO? Come next week! Free community workout every Sunday at 10am. No registration required. If itโ€™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. Canโ€™t wait to workout with you! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 days ago
View on Instagram |
1/9
Another great Halloween at the gym. Thanks everyone who showed up and who dressed up. Hope you enjoyed the โ€œTrick or Treatโ€ workout. It felt more like a trick ๐Ÿ˜‚

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #TrickOrTreat #BTSHalloween #BirdtownHalloween
Another great Halloween at the gym. Thanks everyone who showed up and who dressed up. Hope you enjoyed the โ€œTrick or Treatโ€ workout. It felt more like a trick ๐Ÿ˜‚ #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #TrickOrTreat #BTSHalloween #BirdtownHalloween
5 days ago
View on Instagram |
2/9
๐—›๐—ฎ๐—น๐—น๐—ผ๐˜„๐—ฒ๐—ฒ๐—ป ๐—ถ๐˜€ ๐—ง๐—ต๐˜‚๐—ฟ๐˜€๐—ฑ๐—ฎ๐˜†! ๐—•๐—ง๐—ฆ ๐—ต๐—ฎ๐˜€ ๐—ฎ ๐˜€๐—ฝ๐—ฒ๐—ฐ๐—ถ๐—ฎ๐—น โ€œ๐—ง๐—ฟ๐—ถ๐—ฐ๐—ธ ๐—ผ๐—ฟ ๐—ง๐—ฟ๐—ฒ๐—ฎ๐˜โ€ ๐—ช๐—ข๐—— ๐—ฝ๐—น๐—ฎ๐—ป๐—ป๐—ฒ๐—ฑ. ๐—™๐—ฒ๐—ฒ๐—น ๐—ณ๐—ฟ๐—ฒ๐—ฒ ๐˜๐—ผ ๐—ฐ๐—ผ๐—บ๐—ฒ ๐—ฑ๐—ฟ๐—ฒ๐˜€๐˜€๐—ฒ๐—ฑ ๐˜‚๐—ฝ ๐˜๐—ผ ๐—ฐ๐—น๐—ฎ๐˜€๐˜€. ๐—œ๐˜โ€™๐˜€ ๐—ด๐—ผ๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—ฏ๐—ฒ ๐—ฎ ๐˜€๐—ฐ๐—ฎ๐—ฟ๐˜† ๐—ด๐—ผ๐—ผ๐—ฑ ๐˜๐—ถ๐—บ๐—ฒ ๐ŸŽƒ 

Enjoy these photos from Birdtown Halloween past ๐Ÿ’•

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
๐—›๐—ฎ๐—น๐—น๐—ผ๐˜„๐—ฒ๐—ฒ๐—ป ๐—ถ๐˜€ ๐—ง๐—ต๐˜‚๐—ฟ๐˜€๐—ฑ๐—ฎ๐˜†! ๐—•๐—ง๐—ฆ ๐—ต๐—ฎ๐˜€ ๐—ฎ ๐˜€๐—ฝ๐—ฒ๐—ฐ๐—ถ๐—ฎ๐—น โ€œ๐—ง๐—ฟ๐—ถ๐—ฐ๐—ธ ๐—ผ๐—ฟ ๐—ง๐—ฟ๐—ฒ๐—ฎ๐˜โ€ ๐—ช๐—ข๐—— ๐—ฝ๐—น๐—ฎ๐—ป๐—ป๐—ฒ๐—ฑ. ๐—™๐—ฒ๐—ฒ๐—น ๐—ณ๐—ฟ๐—ฒ๐—ฒ ๐˜๐—ผ ๐—ฐ๐—ผ๐—บ๐—ฒ ๐—ฑ๐—ฟ๐—ฒ๐˜€๐˜€๐—ฒ๐—ฑ ๐˜‚๐—ฝ ๐˜๐—ผ ๐—ฐ๐—น๐—ฎ๐˜€๐˜€. ๐—œ๐˜โ€™๐˜€ ๐—ด๐—ผ๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—ฏ๐—ฒ ๐—ฎ ๐˜€๐—ฐ๐—ฎ๐—ฟ๐˜† ๐—ด๐—ผ๐—ผ๐—ฑ ๐˜๐—ถ๐—บ๐—ฒ ๐ŸŽƒ 

Enjoy these photos from Birdtown Halloween past ๐Ÿ’•

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
๐—›๐—ฎ๐—น๐—น๐—ผ๐˜„๐—ฒ๐—ฒ๐—ป ๐—ถ๐˜€ ๐—ง๐—ต๐˜‚๐—ฟ๐˜€๐—ฑ๐—ฎ๐˜†! ๐—•๐—ง๐—ฆ ๐—ต๐—ฎ๐˜€ ๐—ฎ ๐˜€๐—ฝ๐—ฒ๐—ฐ๐—ถ๐—ฎ๐—น โ€œ๐—ง๐—ฟ๐—ถ๐—ฐ๐—ธ ๐—ผ๐—ฟ ๐—ง๐—ฟ๐—ฒ๐—ฎ๐˜โ€ ๐—ช๐—ข๐—— ๐—ฝ๐—น๐—ฎ๐—ป๐—ป๐—ฒ๐—ฑ. ๐—™๐—ฒ๐—ฒ๐—น ๐—ณ๐—ฟ๐—ฒ๐—ฒ ๐˜๐—ผ ๐—ฐ๐—ผ๐—บ๐—ฒ ๐—ฑ๐—ฟ๐—ฒ๐˜€๐˜€๐—ฒ๐—ฑ ๐˜‚๐—ฝ ๐˜๐—ผ ๐—ฐ๐—น๐—ฎ๐˜€๐˜€. ๐—œ๐˜โ€™๐˜€ ๐—ด๐—ผ๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—ฏ๐—ฒ ๐—ฎ ๐˜€๐—ฐ๐—ฎ๐—ฟ๐˜† ๐—ด๐—ผ๐—ผ๐—ฑ ๐˜๐—ถ๐—บ๐—ฒ ๐ŸŽƒ 

Enjoy these photos from Birdtown Halloween past ๐Ÿ’•

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
๐—›๐—ฎ๐—น๐—น๐—ผ๐˜„๐—ฒ๐—ฒ๐—ป ๐—ถ๐˜€ ๐—ง๐—ต๐˜‚๐—ฟ๐˜€๐—ฑ๐—ฎ๐˜†! ๐—•๐—ง๐—ฆ ๐—ต๐—ฎ๐˜€ ๐—ฎ ๐˜€๐—ฝ๐—ฒ๐—ฐ๐—ถ๐—ฎ๐—น โ€œ๐—ง๐—ฟ๐—ถ๐—ฐ๐—ธ ๐—ผ๐—ฟ ๐—ง๐—ฟ๐—ฒ๐—ฎ๐˜โ€ ๐—ช๐—ข๐—— ๐—ฝ๐—น๐—ฎ๐—ป๐—ป๐—ฒ๐—ฑ. ๐—™๐—ฒ๐—ฒ๐—น ๐—ณ๐—ฟ๐—ฒ๐—ฒ ๐˜๐—ผ ๐—ฐ๐—ผ๐—บ๐—ฒ ๐—ฑ๐—ฟ๐—ฒ๐˜€๐˜€๐—ฒ๐—ฑ ๐˜‚๐—ฝ ๐˜๐—ผ ๐—ฐ๐—น๐—ฎ๐˜€๐˜€. ๐—œ๐˜โ€™๐˜€ ๐—ด๐—ผ๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—ฏ๐—ฒ ๐—ฎ ๐˜€๐—ฐ๐—ฎ๐—ฟ๐˜† ๐—ด๐—ผ๐—ผ๐—ฑ ๐˜๐—ถ๐—บ๐—ฒ ๐ŸŽƒ Enjoy these photos from Birdtown Halloween past ๐Ÿ’• #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
View on Instagram |
3/9
The workouts that ๐’ƒ๐’“๐’†๐’‚๐’Œ you are often the workouts that ๐’Ž๐’‚๐’Œ๐’† you. 

Some days you might really struggle with a workoutโ€ฆ but as long as you are staying safe, those workouts can be great for you. You can do hard things! 

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
The workouts that ๐’ƒ๐’“๐’†๐’‚๐’Œ you are often the workouts that ๐’Ž๐’‚๐’Œ๐’† you. Some days you might really struggle with a workoutโ€ฆ but as long as you are staying safe, those workouts can be great for you. You can do hard things! #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
1 week ago
View on Instagram |
4/9
Busy schedule? Great news! Birdtown Strength Gym has classes throughout the day so you can choose a time to workout that is best for you. 

We offer classesโ€ฆ
โ€ขin the morning: weekdays 5am, 6am, 7am
โ€ขin the evening: weekdays 4pm, 5:30pm, 7pm*
โ€ขmidday: weekday open gyms at 12pm (noon)**
โ€ขon Saturday: 7:30am; 9am; 10:30am
โ€ขon Sunday: free community WOD 10am; open gym 9am-11am

*No 7pm classes on Fridays
*No noon open gym on Thursdays

Each class is an hour and the workout changes every day! Come workout with us. Weโ€™d love to have you! Please email tricia@birdtownstrength.com for more info

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Busy schedule? Great news! Birdtown Strength Gym has classes throughout the day so you can choose a time to workout that is best for you. We offer classesโ€ฆ โ€ขin the morning: weekdays 5am, 6am, 7am โ€ขin the evening: weekdays 4pm, 5:30pm, 7pm* โ€ขmidday: weekday open gyms at 12pm (noon)** โ€ขon Saturday: 7:30am; 9am; 10:30am โ€ขon Sunday: free community WOD 10am; open gym 9am-11am *No 7pm classes on Fridays *No noon open gym on Thursdays Each class is an hour and the workout changes every day! Come workout with us. Weโ€™d love to have you! Please email tricia@birdtownstrength.com for more info #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
View on Instagram |
5/9
Look at these women go! Have you ever done a partner WOD? They are so fun! You can sometimes get more rest because of the โ€˜you go I goโ€™, like you see here, but it also pushes you to be better for your workout buddy. 

BTS has partner workouts a few times a month. Donโ€™t have a partner? We will find you one. Itโ€™s okay if youโ€™re not in the mood for partner WOD. Thereโ€™s always a solo option too.
#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Look at these women go! Have you ever done a partner WOD? They are so fun! You can sometimes get more rest because of the โ€˜you go I goโ€™, like you see here, but it also pushes you to be better for your workout buddy. BTS has partner workouts a few times a month. Donโ€™t have a partner? We will find you one. Itโ€™s okay if youโ€™re not in the mood for partner WOD. Thereโ€™s always a solo option too. #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
2 weeks ago
View on Instagram |
6/9
Here at Birdtown Strength Gym we are big Cleveland Guardians baseball fans! We have our annual bike to the ballpark (this yearโ€™s pictured) and many of our athletes are diehard fans. We know some of our community members will be in attendance for the games and many more will be watching. Have a fun and safe time out there everyone! Letโ€™s go Guardians!! โšพ๏ธ

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #TheLand
Here at Birdtown Strength Gym we are big Cleveland Guardians baseball fans! We have our annual bike to the ballpark (this yearโ€™s pictured) and many of our athletes are diehard fans. We know some of our community members will be in attendance for the games and many more will be watching. Have a fun and safe time out there everyone! Letโ€™s go Guardians!! โšพ๏ธ #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio #TheLand
3 weeks ago
View on Instagram |
7/9
Every Sunday at 10am we have a Community WOD (Workout Of the Day). This is a free class for new and current athletes. All fitness levels are welcome. No sign up beforehand 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
Every Sunday at 10am we have a Community WOD (Workout Of the Day). This is a free class for new and current athletes. All fitness levels are welcome. No sign up beforehand 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
3 weeks ago
View on Instagram |
8/9
Who else is excited for a the start of a new week at the gym? ๐Ÿ™‹โ€โ™€๏ธ

#BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
Who else is excited for a the start of a new week at the gym? ๐Ÿ™‹โ€โ™€๏ธ #BirdtownStrength #BirdtownStrong #FunctionalFitness #BeBetter #RedefiningStrength #TeamWorkMakesTheDreamWork #WeAreBirdtown #Lakewood #Ohio #LakewoodOhio
3 weeks ago
View on Instagram |
9/9
 

Workout of the Day

  • 11/10/2024 Sunday Workout

    WARMUP2 ROUNDS1:00 Cardio20 Mountain Climbers15 Toes Touch Jumping Jacks10 Scap Pull-Ups Intoโ€ฆ 2 ROUNDS10 Sit-Ups8 Ring Rows6 Up-Downs4 DBL KB Deadlift –> KB Swings WORKOUT3-4 SETS FOR QUALITY3:00 Cardio Choice30… Continue reading

     
 

Blog Archives

 

Get in Touch with BTS