Home / W.O.D. / 12/26/2024 Thursday Workout

WARM UP
OPTIONAL WARM-UP GAME…

PARTNER WARM-UP…
AMRAP x 10 MINUTES
10 Plank Alt. Med. Ball Rolls*
10 Alt. Med. Ball Throws**
10 Synchro Sit-Ups
30 Double-Unders (Alt: 60 Single-Unders)***

*Both partners facing each other in a tall plank position. Partners will roll the med. Ball back and forth to each other.
**Partners will do Wall Balls back and forth to each other.
***P1 works while P2 rests. Split work evenly.

OPTIONAL SOLO WARM-UP…
2 ROUNDS
10 Alt. Plank Rotations
10 Med. Ball Front Squats
10 Med. Ball Push Presses to Target
10 Alt. Deadbugs
30 Double-Unders or 60 Single-Unders

DECK THE WALL BALLS
PARTNER WORKOUT
IN TEAMS OF 2…

2 ROUNDS FOR TIME*
200 Double Unders
150 Wall Balls (20/14)
100 Sit-Ups
50 Strict Pull-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Time)

SOLO WORKOUT OPTION
2 ROUNDS FOR TIME
100 Double Unders or 150 Single Unders
75 Wall Balls (Athlete Choice)
50 Sit-Ups
25 Strict Pull-Ups or Ring Rows

(Score is Time)

*The third of three Holiday Workouts this week!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row

-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Your email address will not be published.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

  • 02/02/2025 Sunday Workout

    WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading

     
 

Blog Archives

 

Get in Touch with BTS