Home / W.O.D. (Page 284)
W.O.D.
-
10-07-2013 Monday Workout
Warmup – Instructor Led 30 sec Jumping Jacks 30 sec Mountain Climbers x 3 min Ankle Mobility Hip Mobility Skill/Strength Clean (and Jerk) Workout 100m Row 200m Run 30 Double… Continue reading
/ W.O.D.
-
10-4-13 Friday WOD
Today’s WOD is a BTCF Hero WOD to memorialize the 20th anniversary of the Battle of Mogadishu (3-4 Oct 1993). Please take a moment today and reflect on how fortunate… Continue reading
/ W.O.D.
-
10-3-13 Thursday WOD
Warm Up Deck of Cards squats jumping jacks arm circles my climbers Skill Skin the cat – everyone should do 5-10 Strength program: ANY WOD 5 HSPU 10 Burpees 15 KB… Continue reading
/ W.O.D.
-
10-01-2013 Tuesday Workout
Warmup Frankenstein Duck Walk 12 OHS 12 Squat Pull Downs 12 MB Cleans 12 Superman to Hollow Holds AMRAP – Until Coach Says Move On! Skill/Strength SNATCH Practice! Workout 18… Continue reading
/ W.O.D.
-
09-27-2013 Friday Workout
Warmup Frankenstein Over the Fence Under the Fence CF Warmup 1 Rd x 15 Reps Stretch Strength Back Squat Workout Sumo Deadlift High Pull (53/35) Kettlebell Swing Front Squat w/… Continue reading
/ W.O.D.
-
09-26-13 WOD Thursday
Warm UP Samson Stretch 30 DU 25 squats 20 Pull ups 15 push ups OHS w PVC Snatch balance with light weight (~10 reps) Alternate 3 x snatch balance with… Continue reading
/ W.O.D.
-
09-24-2013 Tuesday Workout
Warmup Over the Fence (80′ – half the gym, twice) Under the Fence (80′) Walking Lunges (80′) 12 Shoulder Rollouts 12 OHS 12 Pushups 24 Mtn Climbers x 2 Rds Strength Bench Workout… Continue reading
/ W.O.D.
-
09-23-13 Monday WOD
Warm up 350m ROW 20 ballslams x 2 then wrist mobility Strength Press Skill med ball squat clean WOD 20 DB squat cleans 20 weighted situps 400M RUN 4RFT After… Continue reading
/ W.O.D.
-
09-21-2013 Saturday Workout
To the tune of 12 Days of Christmas… Workout 1 snatch (135/95) 2 thruster 3 dead hang pull ups 4 squat cleans 50 double unders 6 front squat 7 toes… Continue reading
/ W.O.D.
-
09-20-13 WOD Friday
Watch this video for a snapshot on KB Cleans Warm 26 Frankensteins 26 Jumping Jacks 26 each leg Side Leg Swings – don’t worry I’ll show you! 26 Bicycle Crunches… 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