Home / W.O.D. (Page 20)
W.O.D.
-
12/07/2024 Saturday Workout
WARM UPAMRAP x 4 MINUTES:30 Cardio Choice8 Up Downs6 Jumping Squats4 Inch Worms into… SPECIFIC WARM-UP2 ROUNDS5 Clean Deadlifts5 High Hang High Pull10 Elbow Punches10 Strict Presses STRENGTHEMOM x 8… Continue reading
/ W.O.D.
-
12/06/2024 Friday Workout
WARM UP 10 min AMRAP1 min Row8 Wide Stance Good Mornings –> Sumo Stance RDL8 Lunges –> Bulgarian Split Squat:20 sec Dead hang8 Scap Pull ups8 Strict Knee Raises STRENGTH3… Continue reading
/ W.O.D.
-
12/05/2024 Thursday Workout
WARM UPAMRAP x 8 MINUTES*40 Single Unders → 20 Double Unders8 KB Deadlifts → 8 RKB Swings4 Push-Up to Pike → 4 Up-Downs8 Bootstrap Squats → 8 Air Squats SKILLON… Continue reading
/ W.O.D.
-
12/04/2024 Wednesday Workout
WARM UP3 ROUNDS:30 Bike15 Banded Pull-Aparts5 Tempo Ring Rows (3111)5 Scap Pull-Ups + 5 Kip Swings WORKOUTFOR TIME40/30 Cal Bike40 Pull-Ups60/50 Cal Bike30 Chest to Bars80/70 Cal Bike20 Bar Muscle-Ups… Continue reading
/ W.O.D.
-
12/03/2024 Tuesday Workout
WARM UP3 ROUNDS10 Wall Ball Front Squats —> WB Thruster30s Plank10 Bird Dogs —> Deadbugs10 Box Steps Ups —> Box Jumps STRENGTH4-3-2-1 Deadlift* *Start Mod-Heavy and Build to Heavy. (Reps… Continue reading
/ W.O.D.
-
12/02/2024 Monday Workout
WARM UPMOBILITY ROUND5 Inchworm + Push Up10 Alt Thread the Needles5/5 Moose Antlers10 Plank Shoulder Tap10 Piked Toe Taps10 Scap Pull Ups Into… 2 Rounds250/200M Row8 Strict Press —> Push… Continue reading
/ W.O.D.
-
12/01/2024 Sunday Workout
WARMUPLINE DRILLS100m Run25’ High Kicks25’ Cherry Pickers25’ Toe Walk25’ Heel Walk100m Run25’ High Knees25’ Butt Kickers25’ Heel Toe Stretch25’ Walking Samson Lunges Into… SPECIFIC WARM-UP1-2 ROUNDS10 KB Deadlifts20 Slow Alt…. Continue reading
/ W.O.D.
-
11/30/2024 Saturday Workout
WARMUP2 SETS8 Lunge-Lunge-Squat8 Alt. Box Step-Overs8 Up-Downs8 Ring Rows or 4-6 Strict Pull-Ups Into… 1-2 SETS8 KB or DB Goblet Lunges8 Box Jump Overs8 Burpees8 Kip Swings SKILLEVERY 1:30 x… Continue reading
/ W.O.D.
-
11/29/2024 Friday Workout
HAPPY DAY AFTER THANKSGIVING! Schedule: Open Gym today from 10:00am-12:00Pm WARMUP1:00 Bike10 PVC Pass Through10 Alt. Groiner + Twists7-10 Scap Pull-Ups5-7 Kip Swings10 Tuck-Ups Into… 2 ROUNDS*5 Snatch/Clean Deadlift5 Hang… Continue reading
/ W.O.D.
-
11/28/2024 Thursday Workout
HAPPY THANKSGIVING! Schedule: Open Gym today from 8:00am-9:30am WARMUP1-2 ROUNDS:30 High Knees:30 Butt Kickers5/5 Side Plank Rotations10 Alt. Samson Lunges10 Feet Elevated Calf Raises Into… 2-3 ROUNDS (w/partner)*200m Run Together**P1:… Continue reading
/ W.O.D.
BTS on Instagram
…Workout of the Day
-
06/15/2025 Sunday Workout
WARM UPMOBILITY ROUND10 Calf + Tib Raises10 Alt. Plank Calf Stretches*10 Up-Dog to Down Dog10 SLOW Scap Push-Ups6-8 Child’s Pose Walk-Outs** *From a plank position, fold one foot over the… Continue reading
Blog Archives
Get in Touch with BTS