Nick Gecsy

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.

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