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W.O.D.
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12/28/2022 Wednesday’s Workout
WARMUP 1 ROUND10 Groiners w/Twist10/10 Banded Side Steps10 Banded Pull Aparts10 Banded Good Mornings -Quick Transition- AMRAP x 4 MINUTES8 Sumo Good Mornings w/ Empty BB8 Weighted Glute Bridge Ups:30… Continue reading
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12/27/2022 Tuesday’s Workout
WARMUP 3 ROUNDS10 Lunge → Air Squats → Empty BB Front Squats10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar5/5 SA Ring Rows → 10 Ring Rows… Continue reading
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12/26/2022 Monday’s Workout
WARMUP 2 ROUNDS30 Jumping Jacks8 Shoulder Rolls Forward8 Shoulder Rolls Backward8 BB Strict Press Into… 6 SETS (:20 ON/ :20 OFF)SET 1 – Single UndersSET 2 – Tall Jump Single… Continue reading
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12/25/2022 Sunday’s Workout
MERRY CHRISTMAS from all of the Birdtown Strength staff! WARMUP AMRAP x 5 MINUTES8/6 Cal Bike8 Scap Pull-ups8 Up-Downs8 Alt. DB Deadlifts8 Box Step-Ups Into… AMRAP x 5 MINUTES6/4 Cal… Continue reading
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12/24/2022 Saturday’s Workout
WARMUP 2 min Jump Rope Practice (SU/DU/DUA) Into-8 min AMRAP5 Inchworms5 Pushups5 KB Swings5 Front Squats1 Snatch to 5 OHS5 Shoulder to Overhead *Start with empty BB or PVC. Increase… Continue reading
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12/23/2022 Friday’s Workout
WARMUP MOBILITY PREP (4 MIN Max)8 Alt. Groiners8 Cat Cows:30 Wrist Stretch Palms Down:30 Wrist Stretch Palms Up5 Slow Bodyweight Jefferson Curls Into.. AMRAP x 6 MINUTES:30 Moderate Row7/7 SA… Continue reading
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12/22/2022 Thursday’s Workout
WARMUP EMOM x 4 MINUTESMIN 1 – :30 Arms Only/ :30 Legs OnlyMIN 2 – :40 Forever Pace (50-60 RPMS)MIN 3 – :40 Mod Pace (55-65 RPMS)MIN 4 – :40… Continue reading
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12/21/2022 Wednesday’s Workout
WARMUP AMRAP x 4 MINUTES:30 Bottom of Squat Hold or 10 Air Squats10 WB Push Press10 Scap Push-Ups10 Ankle Rotations (L/R) INTO… AMRAP x 4 MINUTES30’ Bear Crawl10 BB Front… Continue reading
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12/20/2022 Tuesday’s Workout
WARMUP 2 ROUNDS10 Arm Haulers10 Alt. Step-Ups10 Scap Pull-Ups Into… 3 ROUNDS30 sec Row8 Step-Overs → 8 Box Jump Overs*8/8 Single Arm Ring Rows In rounds 2 and 3, complete… Continue reading
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12/19/2022 Monday’s Workout
WARMUP 1 ROUND10 Cat Cows10 Alt. Groiners10 Push-Up to Pike Into… 2-3 ROUNDS (Time Permitting)5 Up-Downs Over Bar5 Barbell RDL5 Barbell High Pulls5 Barbell Cuban Press STRENGTH Clean & Jerk… Continue reading
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03/09/2025 Sunday Workout
WARM UP2 ROUNDS100M Jog8/8 Leg Swings Fwd + Back8/8 Leg Swings Side to Side10 Glute Bridge Raises10 Deadbugs10 Cossack Squats Into… 2 ROUNDS:30 Jump Rope10 KB Deadlifts8/8 Lateral Step Ups10… Continue reading
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