Nick Gecsy

Thursday, December 13th 2018

Brad

Conditioning
8x200m Sprints
Rest as needed bewteen efforts to maintain intensity
maintain intensity, record fastest and slowest times.

“Edward 40-Shoulders”
For Time
40 Single DB Overhead Walking Lunges
40 Alternating DB Snatches
40 Single DB Overhead Walking Lunges

 Rx: 50/35
Fit: 35/25
Dyn: 25/15, Rack or Suitcase Lunges

Sweat
Push Press Week 6
Warmup: 3×3 w/ empty bar, 5 second descent
2×3 @60% (3 second descent)
1×3 @75% (3 second descent)
1×3 @85%
3×2 @90%
1×3 @75%

For Time
800m Run
40 Goblet one-and-one-half Squats
20 KB Russian Twists (per side)
400m Run
20 Goblet one-and-one-half Squats
10 KB russian Twists (per side)
200m Run
10 Goblet one-and-one-half Squats
5 KB Russian Twists (per side)

Tuesday, December 11th 2018

Michael

Skill
Turkish Get-Ups
*Spend 10-12 min – building to a heavy TGU

Metcon
4 Rounds For Time
20 Russian KBS
30 Sit-Ups
400m Run

Rx: 53/35
Fit/Dyn: 35/25

Cooldown
3 Rounds NFT
10 Standing Pallof Presses
10 Standing Banded Hip Extensions
30 Seconds Banded Hamstring Mobility

Sweat

6 Rounds for Time
10 Landmine Oblique Twists
10 Med Ball Cleans
10 Contralateral Weighted Box Step Ups
10 Hammer Swings (at tire)
100m Run (with Plate)

Monday, December 10th 2018

Julie and Alice

Metcons
AMRAP in 20 min
20 Wall Balls
20 Power Snatches
20 Box Jumps
20 Push Press
20 Cal Row

Rx: 20/14, 75/55, 24/20
Fit: 14/10, 55/35, 24/20
Dyn: 10, 45/25, < 20

Cooldown
3 Rounds NFT
7 Laterally Banded Goblet Squats (per leg)
7 Banded Side Steps (per direction)

Sweat

EMOM 30
8 KB cleans + 6 Push ups
8 KB Snatches + 6 Pull ups
8 KB Sumo Deadlift High Pulls + 6 Toes to Bar
8 Cal Bike
Rest

Friday, December 7th 2018

Naomi

Skill
Max Effort Calories/Hr.
2-3 attempts for a max-effort Cal/Hr on the rower.

Metcon
For Time
1000m Row
Then…
9 Rounds:
5 Deadlift
5 Handstand Pushups
Then…
800m Run

Rx: 225/155
Fit: 155/115, Ab Mats And/or Pike HSPU on Box
Dyn: 115/80, Pike HSPU from floor

Sweat
1000m Row
80 Sit Ups
60 RKBS
40 Jump Tucks
20 KB Glute-Ham Bridges
10 OH KB Lunges (each arm)
20 KB Glute-Ham Bridges
40 Jump Tucks
60 RKBS
80 Sit Ups
1000m Row

Thursday, December 6th 2018

Stu

EMOM 30
10/8 Cal Bike
10 Weighted Sit Ups
12 Kettlebell Swings
14 Slam Balls
16 Wall Balls

Rx: 20/14 for SU and WB, 25/15 SB, 53/35 KBS
Fit: 14/10 for SU and WB, 15/10 SB, 35/25 KBS
Dyn: 10 for SU and WB, 10 SB, 25/15 KBS

Cooldown
5×5 Single-leg Romanian Deadlift (with KB)
5×5 Weighted Hanging Knee Raises

Sweat

Push Press Wk 5
3×3 w/ Empty Bar, 5 second descent
2×3 @ 60%
3 @ 70%
3 @ 80%
3×2 @ 85%
3 @ 70%

Sweat Ladder
Climb as high as you can in 20 minutes:
2 Sweaters
100m Run
4 Sweaters
100m Run
6 Sweaters
100m
Etc…

Wednesday, December 5th 2018

Strength

Snatch Complex

 5 Sets
 High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch
 Build to heavy, no more than 65% 1RM
Metcon
4RFT
 12/9 Cal Row
 9 Bar Facing Burpees
 6 Power Snatches
 Rest 90 Sec.
Rx+: 135/95
Rx: 95/65
Fit: 75/55
Dyn: 11/7 Cal, 45/35, Burpees

Wednesday, December 5th 2018

Kerry

Strength
Snatch Complex
5 Sets
High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch
Build to heavy, no more than 65% 1RM

Metcon
4RFT
12/9 Cal Row
9 Bar Facing Burpees
6 Power Snatches
Rest 90 Sec.

Rx+: 135/95
Rx: 95/65
Fit: 75/55
Dyn: 11/7 Cal, 45/35, Burpees

Box Brief

BTB Holiday Century Party
Friday, Dec 14th
6:30 Pm at Ponce
This is Potluck style so bring a dish w/ you.
We will have a couple kegs

Holiday Hours
Christmas and New Years week hours are on the whiteboard at both gyms.

Tuesday, December 4th 2018

Jake

Benchmark
Max Pull Ups
2 Attempts at max single-set strict or kipping pull ups

Metcon
AMRAP 5
15-12-9
Alternating DB Snatch
Toes to Bar
Rest 5 Minutes
AMRAP 5
15-12-9
Alternating DB Thruster
V-ups

Cooldown
Tabata Hollow/Extension
20: on/10: off for 6-8 rounds (1 round is both movements)
Forearm/grip stretch

Sweat

AMRAP 5
4 Deadlifts
5 Hang Power Clean
6 Front Rack LungesRest 3
AMRAP 5
4 Pull Ups
5 Push Ups
6 Cal Bike
Rest 3