Nick Gecsy

Tuesday, December 18th 2018

Matt

A holiday tradition for BTB, I give to you the

“12 Days of Dumbbells”

1 DB ManMaker
2 DB Thruster
3 DB High Pulls (SDLHP w Both DB’s)
4 DB Goblet Squats (One DB)
5 DB Single Arm Swings (each arm)
6 DB Front Squats
7 DB Cleans (Full Squat Clean)
8 DB Deadlifts
9 DB Power Snatches (From the floor)
10 DB Low-Carry Lunges
11 DB Push Presses
12 DB Step-Ups (20″ box)

Notes: To be completed just like the song. 1 manmaker…2 thrusters, 1 manmaker, 3 High Pulls, 2 thrusters, 1 manmaker…4,3,2,1…..5,4,3,2,1…. If you do this right you’ll start and end the workout on a ManMaker.

Monday, December 17th 2018

Kelsey

Skill
Handstand Walk Practice
Progressions and scaling options for the Handstand Walk.

Metcon
EMOM 20
3 Pull Ups
6 Push Ups
9 Air Squats

Cooldown
Banded Lat Stretch
Banded Internal Distraction
Banded External Distraction

 

Friday, December 14th 2018

Ryan

Strength
Bench Press 3×7
Ring Dips 3×7

Metcon
For Time
15-12-9-6-3
Alternating Pistols
Toes to Bar
Hang Power Cleans

Rx: 135/95
Fit: 95/65
Dyn: 75/55

Sweat
7 Rounds For Time
7 Push Ups
14 Pistols
21 Situps
14 DB Snatches
7 Burpees

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)

Wednesday, December 12th 2018

Grant

Strength
Pausing Front Squats
*Build to a Heavy single (3 Second Pause)

Benchmark
“Jackie”
1000m Row
50 Thrusters
30 Pull-Ups

Rx: 45/35
Fit: 35/25
Dyn: 25, Ring Rows

Box Brief
Holiday Party
This Friday 14th at 6:30 pm at Ponce
For more info  http://bit.ly/BTBholiday

Last Class on Friday is 4:30 PM

 

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