Kacey Millard

Thursday, January 25th 2018

Jill

2 Minute AMRAP:
4 Hang Power Snatch (95/65)
4 Burpees over Bar

2 Minutes rest

4 Minute AMRAP:
20 Russian Kettlebell Swings (70/53)
100m run

2 Minutes rest

8 Minute AMRAP:
4 Hang Power Snatch (95/65)
8 Burpees over Bar

Tuesday, January 23rd 2018

Michael

Every 90 Seconds for 24 Minutes:
1 – Run 200m
2 – 200m row + 6 Ring Dips/10 Push Ups
3 – 10 Box Jumps (30/24) + 10 Slam Balls (25/15)
4 – 30 Lateral Jumps over bar + 10 Bent over row (75/55)

Saturday, January 20th 2018

Katrina

Partner WOD

14 Rounds:
15 Deadlifts (135/95)
10 Shoulder to Overhead (135/95)
5 Toes to Bar

Partners work one at a time, completing full rounds before switching.

Post WOD:
2 Rounds of Tabata Abs

Friday, January 19th 2018

Gutenberger Family!

Gymnastics Skill Work

10 Minute EMOM:
Evens: 5 Strict Pull ups
Odds: 5 Ring Dips

OR

10 Minute EMOM:
1-3 Muscle ups

2 Rounds:
Run 200m in 90 seconds
1 Minute rest
Run 400m in 2:30
2 Minutes rest
run 800m in 5:00
3 Minutes rest

Box Brief

BTB Ponce Open House is this Saturday 10-11am. There will be no regular 9:30am class at Ponce. Feel free to bring your friends, family members, and co-workers for this beginner friendly workout. Register here.

Thursday, January 18th 2018

Nikki

Back Squat: Week 3
2 x 80%
2 x 86%
2 x 92%
2 x 97.5%

14 Minute AMRAP:
6 Burpee Box Jump Overs (24/20)
9 Russian Kettlebell Swings (70/53)
12 Air Squats

Box Brief

Morning classes are canceled today. Regular schedule starting at noon.

BTB Ponce Open House is this Saturday 10-11am. There will be no regular 9:30am class at Ponce. Feel free to bring your friends, family members, and co-workers for this beginner friendly workout. Register here.

 

Tuesday, January 16th 2018

Ponce Warm Up

5 Rounds for time:

10 Front rack lunges (75/55)
15 Push Ups
10 Front rack lunges
15 Pull Ups

Box Brief

BTB Ponce Open House is this Saturday 10-11am. There will be no regular 9:30am class at Ponce. Feel free to bring your friends, family members, and co-workers for this beginner friendly workout. Register here.

Saturday, January 13th 2018

Boot Camp in the Park

Partner WOD

For time:
800m run
50 Toes to Bar
50 Handstand Push-ups
50 Box Jumps (24/20)
50 Ball Slams (25/15)
50 Box Jumps (24/20)
50 Handstand Push-ups
50 Toes to Bar
800m run

One partner working at a time to complete all reps. Both partners run together.

Box Brief

Sign up for the 6 week nutrition challenge here! It starts January 22nd. Email Kacey@btbfitness.com with any questions.