Home / W.O.D. (Page 113)
W.O.D.
-
01/10/2022 Monday Workout
WARMUP 3 SETS (8:00 CAP) 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Burpees 4 Lunge + Lunge + Air Squat STRENGTH ON A 15:00 RUNNING CLOCK… Build to… Continue reading
/ W.O.D.
-
01/09/2022 Sunday Workout
WARMUP 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs STRENGTH 3 SETS FOR QUALITY 8/8… Continue reading
/ W.O.D.
-
01/08/2022 Saturday Workout
WARMUP AMRAP x 5 MINUTES 20 Mountain Climbers 5/5 SA Ring Rows 10 Scap Push Ups -into- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 1 Rope Lower to Floor… Continue reading
/ W.O.D.
-
01/07/2022 Friday Workout
WARMUP 2 Rounds (7:00 CAP) 5 Up-Downs 10 Groiners 10 PVC Pass Thrus Into 2 Rounds 5 Burpees 10 Air Squats 10 Empty Barbell Strict Press WORKOUT ON A 20:00… Continue reading
/ W.O.D.
-
01/06/2022 Thursday Workout
WARMUP CHIPPER STYLE (10 min Cap) :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps :30 Backwards Singles 16 DB Slides 16 Alt. Bent Over Row :30 Alternating… Continue reading
/ W.O.D.
-
01/05/2022 Wednesday Workout
WARMUP 2 ROUNDS :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms 2 ROUNDS :30 Bike (Mod-Hard) 20 Mountain Climbers 5/5 Split Squat* 5 Push-Up… Continue reading
/ W.O.D.
-
01/04/2022 Tuesday Workout
WARMUP EMOM x 8 MINUTES MIN 1 – 8 Alt. Groiners + Max Step-Ups* MIN 2 – 12 Ring Rows + Max Bar Hang** MIN 3 – 8 Barbell RDL… Continue reading
/ W.O.D.
-
01/03/2022 Monday Workout
WARMUP 3 SETS (7:00 Cap) :45 Hard Row 8 Up-Downs 6 Lunge + Lunge + Air Squat 4/4 PVC Around the Worlds STRENGTH 4×6 Overhead Squat *All working sets @… Continue reading
/ W.O.D.
-
01/02/2022 Sunday Workout
WARMUP FOR QUALITY 1:00 Bike (EZ) 1:00 Hollow Hold :30 Bike (Hard) 1:00 Supermans 1:00 Bike (EZ) 1:00 Tuck-Ups SKILL 3 SETS 10-15 Kipping Knee Raise Into… 1:00 Cal Bike*… Continue reading
/ W.O.D.
-
01/01/2022 Saturday Workout
WARMUP EMOM x 10 MINUTES MIN 1 – 45s Alternating Groiners MIN 2 – 20s Up Downs + 20s Strict Press MIN 3 – 45s Arm Haulers OR Moose Antlers… Continue reading
/ W.O.D.
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