Home / W.O.D. (Page 52)
W.O.D.
-
09/04/2023 Monday’s Workout
WARMUP 1 ROUND10 Alt. 90-90 Hip Rotations5/5 Half Kneeling Hip Openers*5/5 Moose Antlers5 Up Dog to Down Dog Into…. 2 ROUNDS:20 Fast Air Squats + :40 Slow Air Squats:20 PVC… Continue reading
/ W.O.D.
-
09/03/2023 Sunday’s Workout
WARMUP AMRAP x 4 MINUTES:30 Cardio Choice 1 (RPE 5/6)10 Alt. Hollow Flutter Kicks5 Up-Downs5 KB Deadlifts Into… AMRAP x 4 MINUTESCardio Choice 2 (RPE 5/6)10 Alt. Russian Twists5 Up-Downs5… Continue reading
/ W.O.D.
-
09/02/2023 Saturday’s Workout
WARMUP 2 ROUNDS1 min Row8 Walking Lunges8 Alt. Box Step-Ups*8 Straight Leg Sit-Ups *Rnd 2 complete to higher box. Into… 2 ROUNDS6 Box Jumps8 Alt. BB Back Rack Alt. Lunges10… Continue reading
/ W.O.D.
-
09/01/2023 Friday’s Workout
WARMUP EMOM x 10 MINUTES* (:40 ON / :20 OFF)MIN 1: Jumping Jack Toe TouchesMIN 2: Jefferson Curls → Clean DeadliftsMIN 3: Scap Push-Up + 2 Alt. Shoulder Taps →… Continue reading
/ W.O.D.
-
08/31/2023 Thursday’s Workout
WARMUP 2 ROUNDS:20 High Knees:20 Butt Kickers5 Inch Worms + Push-Up5 Slow Boot Strappers5 Scap Pull-Ups5 Kip Swings Into… 3 ROUNDS30 sec Cardio Choice6 Wall Ball Front Squats6 Wall Ball… Continue reading
/ W.O.D.
-
08/30/2023 Wednesday’s Workout
WARMUP 2 ROUNDS:30 Ankle Rotations15 Bunny Hops:45 Moderate Pace Row12 Up-Downs Into.. 2 ROUNDS:30 Calf Stretch on Wall10/10 Single Leg Hops:45 Fast Pace Row8 Burpees SKILL 1.) EMOM x 6… Continue reading
/ W.O.D.
-
08/29/2023 Tuesday’s Workout
WARMUP 2 ROUNDS10 Toe Touch Jumping Jacks10 Shoulder Taps + 5 Push-Ups8 PVC Pass Through6 Groiner + Twist Into… 5 PVC Hang Muscle Snatch5 PVC Back Squat5 Kip Swings5 Ring… Continue reading
/ W.O.D.
-
08/28/2023 Monday’s Workout
WARMUP AMRAP x 4 MINUTES:30 Bike4 Scap Push-Ups (on hands or forearms)8 Alt. Deadbugs4 Up-Downs Into… AMRAP x 4 MINUTES:30 Bike8 Banded Pull Aparts4 Push-Ups8 Sit-Ups STRENGTH Bench Press for… Continue reading
/ W.O.D.
-
08/27/2023 Sunday’s Workout
WARMUP 12 WB Front Squats12 Alt. Box Step-Ups12 KB Deadlifts Into… 10 WB Thruster10 Box Jumps (20)10 KB Russian Swings Into… 8 Wall Ball Shots8 Box Jumps8 KB Swings (Overhead)… Continue reading
/ W.O.D.
-
08/26/2023 Saturday’s Workout
WARMUP 2-3 ROUNDS (Time Permitting)1:00 Row10 Alt. Lunges*5 BB Up and Overs**20 Lateral Hops (Over Bar Optional)5 Burpees *RND 2+3 complete Barbell Back Rack Lunges.**Barbell starts in the front rack,… Continue reading
/ W.O.D.
BTS on Instagram
…Workout of the Day
-
01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
Blog Archives
Get in Touch with BTS