Home / W.O.D. (Page 159)
W.O.D.
-
Sunday 12-20-2020 WOD
Warm-Up 3 SETS (10:00 CAP) 12 Banded Pull-Aparts :30 Tuck Hold (On the floor) 9 Ring Rows :30 Alt. Box Step-Ups 6 Slow Push-Ups :30 Plank Rotations Extended Warm-Up EMOM… Continue reading
/ W.O.D.
-
Saturday 12-19-2020 WOD
Warm-Up AMRAP x 4 MINUTES 10 Alt. Groiners 5 Bootstrappers 5 Pike Push-Ups 10 Jumping Air Squats Immediately Into… AMRAP x 4 MINUTES 10 Barbell DL 5 Hang Muscle Cleans… Continue reading
/ W.O.D.
-
Friday 12-18-2020 WOD
Warm-Up 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength ON A… Continue reading
/ W.O.D.
-
Thursday 12-17-2020 WOD
Warm-Up 2 SETS 250m Row 10 Groiners 10 Bootstrappers 10 Inchworms 10 Jumping Air Squats Into… 2 SETS 10 Slam Ball Deadlifts 10 Slam Ball Alt. Reverse Lunges 10 Up-Downs… Continue reading
/ W.O.D.
-
Wednesday 12-16-2020 WOD
Warm-Up 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/… Continue reading
/ W.O.D.
-
Tuesday 12-15-2020 WOD
Warm-Up 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 6 Ring Rows Workout AMRAP x… Continue reading
/ W.O.D.
-
Monday 12-14-2020 WOD
Warm-Up 1 ROUND 1:00 Row (Easy) 10 Glute Bridges 5 Inch Worms Into… 1 ROUND 1:00 Row (Mod) 10 KB Deadlift 20 Mountain Climbers Into… 1 ROUND 1:00 Row (Hard)… Continue reading
/ W.O.D.
-
Sunday 12-13-2020 WOD
Warm-Up ON A 10:00 CLOCK… 400m Slow Jog 50’ Side Shuffle Left 50’ Side Shuffle Right 50’ Side Shuffle Left 50’ Side Shuffle Right 200m Quick Run Into… AMRAP in… Continue reading
/ W.O.D.
-
Saturday 12-12-2020 WOD
Warm-Up 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES 5 Barbell Good Mornings 5 Slow RDLs 10 Elbow Punches 10 Back Rack Jumping Squats Strength ON A 15:00 RUNNING… Continue reading
/ W.O.D.
-
Friday 12-11-2020 WOD
Warm-Up 250m Row 10 Inch Worms 15 Bootstrappers 20 Step ups 500m Row Into … AMRAP x 5 MINUTES 12 Alt Cossack Squats 10 Air Squats 8 Box Jumps Workout… Continue reading
/ W.O.D.
BTS on Instagram
…Workout of the Day
-
04/20/2025 Sunday Workout
WARM UPAMRAP x 5 MINUTES10 Alt. Plank Rotations10 Single DB Bicep Curls5 Lunge-Lunge-Squat:20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES5/5 Side Plank Rotations10 Single DB Overhead Tricep Extensions10… Continue reading
Blog Archives
Get in Touch with BTS