12/24/2023 Sunday’s Workout
by Admin
WARMUP
:45 Row (Arms Only) (EZ)
10 Scap Push-Ups
10 Up-Downs
10/10 Single Leg Glute Bridge
Intoβ¦
:45 Row (Arms + Lean Back) (Mod)
10 Scap Push-Ups
10 Push-Ups
10 Barbell RDLs
Intoβ¦
:45 Row (Fast)
10 Burpees
10 Barbell Deadlifts
WORKOUT
“NAUGHTY OR NICE”
IN TEAMS OF 2…
EMOM x 32 MINUTES*
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Team Deadlifts (Athlete Choice)**
MIN 4 – Rest
*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
**Weight Options…
135/95
185/135
225/155
Heavier as Needed
(Score is Total Reps)
SOLO OPTION
EMOM x 24 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Deadlifts (Athlete Choice)
MIN 3 – Rest
**Weight Options…
(135/95)
(185/135)
(225/155)
Heavier as Needed
(Score is Total Reps)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose
(No Measure)
BTS on Instagram
Workout of the Day
-
11/24/2024 Sunday Workout
WARMUPTABATA (8 ROUNDS β :20 WORK / :10 REST)MVMT 1 β Hollow Hold/RocksMVMT 2 β Superman Hold/Rocks Intoβ¦ 3 ROUNDS250/200m Row10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)5/5 SA Ring… Continue reading
Blog Archives
Get in Touch with BTS