Nick Gecsy

Saturday, July 8th 2017



Partner WOD

Only 1 partner working at a time
Divide the reps up evenly, however you like

AMRAP in 25 min or
300 Double Unders
200 Wall Balls (20/14)
100 Russian Kettlebell Swings (70/53)

*Every 5 minutes (on 5/10/15/20) both partners run 200m at the same time

Friday, July 7th 2017



15 min to build to a heavy 2 Position Squat Snatch

– High Hang Squat Snatch (pockets) and Hang Squat Snatch (just above the knees)

AMRAP in 3 min 
3 Power Snatches (135/95)
20 Double Unders

Rest 3 min

AMRAP in 4 min
4 Power Snatches (115/80)
20 Double Unders

Rest 4 min

AMRAP in 5 min
5 Power Snatches (95/65)
20 Double Unders

Thursday, July 6th 2017



“Bring A Friend Day”

“Tabata This”

8 RNDs – 20sec On, 10 sec Off
Cal Row
1 min rest
Air Squat
1 min rest
1 min rest
1 min rest

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Unit for the row is “calories”.

Monday, July 3rd 2017



*build to a heavy set of 2

3 Rounds for Time of:
400m Run
10 C2B Pull-Ups
10 Power Cleans (95/65)

Box Brief

Holiday Hours
Tomorrow – Last class is 5:30 pm (NO 6:30 or 7:30pm)
July 4th – CLOSED
July 5th – Back to regular schedule

Saturday, July 1st 2017



Partner Saturday

AMRAP in 20 min of:
9 Toes to Bar
9 Box Jumps
9 Front Squats (135/95)

Workout is a Relay

Partner 1 completes all reps, followed by Partner 2
Each time an athlete completes the Front Squats, it counts as one round.

Friday, June 30th 2017



Skill Work:  Strict Pull Ups
Teams of 2
10 minutes to complete an ascending ladder of:
1-10 Strict Pull-Ups
Partner 1 does 1 strict pull-up, then partner 2 does 1 strict pull up.
Then Partner 1 does 2, Partner 2 does 2. One person working at a time.

30 Snatches for Time

Box Brief
Social Event

2nd Annual BTB 4th of July Happy Hour for America
Saturday, July 1st – 6pm @ Ladybird Grove & Mess Hall

Holiday Hours
July 3rd – Last class is 5:30 pm (NO 6:30 or 7:30pm)
July 4th – CLOSED
July 5th – Back to regular schedule