Nick Gecsy

Saturday, September 4th 2016

Group Squat

Group Squat

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

3 Rounds, Not for Time:
10 Dumbbell Bent Over Row
10 Dumbbell Strict Press
10 Dumbbell Stiff Legged Deadlift
Rest 2:00 Between Rounds. Use different weights for each movement.
Cashout
4 Sets of 25/18 Calorie Row
Rest 1:00 between sets.

Saturday, September 3rd 2016

Coach James

Coach James

“Mountain Man”
30 Power Snatches (75/55)
600m Run
60 Thrusters (75/55)
600m Run
30 Power Snatches (75/55)

Comp Training
2017 Open Prep

1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing

2. Jerk
5 sets of: 2 Front Squats + 1 Split Jerk

Box Brief

No Classes on Monday, September 5th
in observance of Labor Day

Friday, September 2nd 2016

Jesssie

Jesssie

“Diane”
21-15-9:
Deadlifts (225/155)
Handstand Pushups

Comp Training
2017 Open Prep

1. Conditioning
21-15-9
TTB
Row For Calories

2. Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

Thursday, September 1st 2016

BrOmar

BrOmar

Today is Bring a Friend Day! All classes are free to try!

“Mano y Mano”

Class divides into 2 Teams:
3 Rounds:
Team 1 – 600m Run (25/20l bs)
Team 2 – Max Calorie Row
*Run – 25/20 slam ball or med ball

*While Team 1 is completing the 600m run, Team 2
is accumulating as many calories as possible on the rowers(s).
*When Team 1 completes the run, the teams switch stations.
*Score is the total amount of calories accumulated across the 3 rounds.

Comp Training
2017 Open Prep

Rest Day

Wednesday, August 31st 2016

Yes! Weightlifting Wednesday!!!

Yes! Weightlifting Wednesday!!!

“Weightlifting Wednesday”

Teams of 3:

AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

Comp Training
2017 Open Prep

Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

Box Brief

Bring A Friend Day
Thursday, September 1st and 18th
-All Classes are Free

Labor Day
BTB will be Closed on Monday, September 5th

Tuesday, August 30th 2016

April

April

“Pirate’s Booty”
On the Minute x 21 mins:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 15 Medball Squat Cleans (20/14)

Comp Training
2017 Open Prep

Midline Conditioning
3 Giant Sets of:
30 GHDSU or Weighted Sit-Ups (25/20)
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from
movement to movement. After completing the cycle
rest 2-3 mins before starting the cycle again.

Box Brief

Bring A Friend Day
Thursday, September 1st and 18th
-All Classes are Free

Labor Day
BTB will be Closed on Monday, September 5th

Monday, August 29th 2016

I bet Zeus could have lifted more!

I bet Zeus could have lifted more!

“Tiger Blood”
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Comp Training
2017 Open Prep

1. Snatch
work up to a heavy single Halting Squat Snatch
(Pause below knees for 2 seconds)

2. Back Squat
3×6 Across

Box Brief

Bring A Friend Day
Thursday, September 1st and 18th
-All Classes are Free

Sunday, August 28th 2016

Ashleigh

Ashleigh

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

For Time:
1,000 Meter Row
20 Strict Pull-Ups
200 Meter Empty Sled Push or Sled Pull (+90lbs)
20 Strict Pull-Ups
1,000 Meter Row

Box Brief

No Betties class on Monday (only) at 9am moving forward.
If anything changes we will let you know.

Saturday, August 27th 2016

"Helton"

“Helton”

“Helton”
3 Rounds:
800 Meter Run
30 Dumbbell Squat Cleans (53/35)
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga.,
assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla.,
was killed September 8th, 2009, while on a mission near Baghdad, Iraq,
when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy Helton.

Comp Training
2017 Open Prep
1. Clean
5×2 Halting Squat Cleans
* (pause at the knee for 2 seconds,
drop each rep from the top)

2. Jerk
Work up to a heavy Push Jerk + Split Jerk
* From Rack