Nick Gecsy

Monday, November 7th 2016

Hero Week

Hero Week

“30 Day Push-Up Challenge”
Day 7: 2 reps, 2 reps, 4 reps, 2 reps
*60 seconds rest between sets

“Daniel”
50 pull-ups
400 meter run
21 thrusters (95/65)
800 meter run
21 thrusters (95/65)
400 meter run
50 pull-ups

Tuesday, November 1st 2016

Justin

Justin

“30 Day Push-Up Challenge”
Day 1: 2 reps, 2 reps, 4 reps, 4 reps
*60 seconds rest between sets

“Sandstorm”
AMRAP 4
21-15-9:
Power Snatch (75/55#)
Burpees

Rest 4:00

AMRAP 4
15-12-9:
Power Snatch (95/65#)
Burpees over Bar

Rest 4:00

AMRAP 4
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)

Comp Training

1. Conditioning
4x750m Row, 2:30 min rest

2. Midline Conditioning
A. Accumulate 2 mins in L-Sit
B. 4×15 Weighted Hip Extensions
C. 50 GHDSU

3. Cross Over Symmetry Iron Scap Protocol


Box Brief

Starting Saturday, Nov. 5th, there will no longer be a 10:30am class at Ponce on Saturdays.
Normal classes will remain at 7:30, 8:30, and 9:30am.

Monday, October 24th 2016

Heather

Heather

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95/65)

Comp Training

1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
*All reps are drop from the top

2. Cross Over Symmetry Iron Scap Protocol

Saturday, October 22nd 2016

Katie S

Katie S

“Cement Mixer”
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

Comp Training
2017 Open Prep

1. Snatch
2 Triples at 70%, followed by 3 doubles at 75%

2. Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%

3. Jerk
4 Triples at 70% – focus on driving and catching high

Barbell for Boobs

BARBELL FOR BOOBS

BARBELL FOR BOOBS

As you know October is Breast Cancer Awareness month.
Please join us Saturday, October 15th as BTB will be hosting
Barbells for Boobs at both the Ponce and Buckhead locations.
All scheduled classes are free but we would appreciate any donations
for this cause. Please bring a friend, a family member, or
just stop by and show your support.

Donations can be made at the following link.
https://fundraise.barbellsforboobs.org/team/90681

We look forward to seeing everyone next Saturday.

Monday, September 19th 2016

John

John

“Six Pack”
21-18-15-12-9-6-3
Kettlebell Swings (53/35#)
Push-ups
Sit-ups

Comp Training
2017 Open Prep

1. Clean and Jerk
5×3 Clean and Jerk at 75% – no TnG

2. Squat
3RM Overhead Squat

3.Strength Accessory
Cross-Over Symmetry Iron Scap Protocol

Box Brief

The 10am class at Buckhead on Saturday will be cancelled in order to host the JumpNRope Seminar

There are a few spots still available! Click here to register.

Wednesday, September 7th 2016

Charles

Charles

“Weightlifting Wednesday”

EMOM for 12 min
3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

Rx Min 1-4 135/95, Min 5-8 155/105, Min 9-12 185/135
Rx+ Min 1-4 155/105, Min 5-8 185/135, Min 9-12 225/155

-then-

For Time
21-15-9
Ring Dips
Box Jumps (30″/24″)

Comp Training
2017 Open Prep

1. Snatch Complex
Work up to a heavy Complex of
1 Hang Snatch Pull + 1 Hang Squat Snatch

2. Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups,
rest as needed between sets

Box Brief

September Challenge
Ring Dips (25 reps)
* After each class work
* Mods: Ring Dips w/ bands, Static Dips w/or w/out bands, box or bench dips
* Don’t forget to put your name on the goal board to keep track of your days completed.

Tuesday, September 6th 2016

Heather

Heather

“Double Trouble”

AMRAP 5:
50 Double Unders (2:1)
10 Toes to Bar

Rest 5:00

AMRAP 5:
15/10 Calorie Row
15 Kettlebell Swings (53/35)

Comp Training
2017 Open Prep

1. Clean
1RM with at 2 second pause 1″ off the floor

2. Back Squat
4×6 across

3. Midline Coditioning
50 Strict L-Pull ups for time

Box Brief

We’re really sorry for the late notice.
Tomorrow’s Kettlebell Conditioning class is canceled.
Will pick back up on Thursday.