Workout of the Day

Friday, November 30th 2018

Azure

5 Rounds for Total Reps
1 min: Burpee Box Jumps
1 min: Hang Power Snatches
1 min: Sit-Ups
1 min: Cal Assault Bike
1 min: Rest

Rx: 24/20, 95/65
Fit: 24/20, 75/55
Dyn: <20″, 45/35

Thursday, November 29th 2018

T. Rich

Conditioning
Rowvember
100m @ 10 s/m, 100% pressure (rest = time)
200m @ 20 s/m, 90%
300m @ 30 s/m, 80%
400m @ 40 s/m, 70%

Metcon
AMRAP in 14 Min
4 Devil Press
8 Toes To Bar
12 Lateral Hops over DB

 Rx: 35/25
Fit: 25/20
Dyn: 20/15

Box Brief

Holiday Hours
Mon (12/24) Morning & Noon Classes ONLY
Tues (12/25) Closed
Wed (12/26) First Class is Noon

Mon (12/31) Morning & Noon Classes ONLY
Tues (1/1) Closed
Wed (1/2) First Class is Noon

Wednesday, November 28th 2018

Matt

Strength
Clean Complex (Without Dropping the Bar each Round)
1 Round =
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

 On the 0:00 – 3 Rounds – Clean Complex @ 45%
On the 4:00 – 3 Rounds – Clean Complex @ 50%
On the 8:00 – 3 Rounds – Clean Complex @ 55%
On the 12:00 – 3 Rounds – Clean Complex @ 60%

This is based off your 1RM Squat Clean.
or
Keep it light and work on good mechanics/movement

Metcon
5 Rounds for Time
200m Run (before each set of Thursters)
2-4-6-8-10
Double Kettlebell Thrusters

 Rx: 53/35
Fit: 35/25
Dyn: 25/20

Box Brief

BTB Holiday Century Party

Friday, December 14th
Ponce Gym
6:30 pm

Click Here for more details

Tuesday, November 27th 2018

Anthony

Strength
Bench Press: 5-5-5-5-5
Pendlay Rows: 5-5-5-5-5

Metcon
AMRAP in 10 Min
7 Wall Balls
7 Pull-Ups
30 Double Unders

Rx: 20/14
Fit: 20/14 or 14/12, Low Box Jumping PU, 60 Singles
Dyn: 10, Ring Rows, 30 Singles

Cooldown
Assault Bike Calorie Ladder
2-4-6-8-10-8-6-4-2
2 calories max effort, 2 calories coasting. 4 @ max effort, 4 coasting…
Then: 4 minutes cumulative foam rolling; pick muscle group

Sweat

AMRAP 20
5 KB Cleans (Right Side)
5 KB Front Squats (R)
5 KB Jerks (R)
5 Pull Ups
5 KB Cleans (Left Side)
5 KB Front Squats (L)
5 KB Jerks (L)
5 Push Ups

Monday, November 26th 2018

Jessica

Skill 
Single Leg Romanian DL
Use barbell and build to heavy with good balance and posture.

Benchmark
“Christine”
3 Rounds For Time
500m Row
12 Deadlifts
21 Box Jumps

Rx: Bodyweight DL, 20″
Fit: 3/4 Bodyweight DL, 20″
Dyn: 1/2 Bodyweight DL, 20″ step ups

Cooldown
5 minutes banded hamstring stretch.

Sweat
EMOM 30
8 Cal Bike
10 Battle Rope Side Slams (each side)
12 Toes to Bar
14 SlamBalls
16 Wall Balls

Box Brief

BTB Holiday Century Party

Friday, December 14th
Ponce Gym
6:30 pm

Saturday, November 24th 2018

Vanessa

For Time
Buy In: 100 Double Unders
Then
50 Burpees
50 Wall Balls
50 Hang Power Snatches
50 Sit-Ups
50 KBS
50 Box Jumps
Then
Cash Out: 100 Double Unders

Rx: 20/14, 75/55, 53/35, 24/20
Fit: DU or 150 singles 20/14, 65/45, 35/25, 24/20
Dyn: 100 Singles, 10, 45/35, 25/15, 20”

Wednesday, November 21st 2018

Sid

Conditioning

Rowvember:
6 Rounds
60 seconds at 24 s/m, nasal breathing only
30 seconds at 32 s/m, regular breathing
90 seconds rest

“Fight Club”
3 Rounds, For Reps
1 min Thrusters
1 min Power Cleans
1 min Box Jump-Overs
1 Min Pull-Ups
1 min Assault Bike Cal.
1 min Rest

Score: Total Reps

Rx: 95/65, 24/20
Fit: 75/55, 24/20
Dyn: 45/35, 20

Tuesday, November 20th 2018

Felix

Strength
Front Squats
7×3

Metcon
Marguerita
For Time
50 Burpee/Push-Ups/Jumping Jack/Sit-Ups/Handstand

*https://youtu.be/LxxDDM0Tl9Y

Cooldown
5×4 Dumbbell Standing Lateral Fly
5×6 Dumbbell Bicep Curls
5×8 Dumbbell Standing Overhead Tricep Extensions

Sweat

For Time
1-2-3-4-5-6-7-8-9-10
Hang Power Clean
Overhead Squat
Push Up

800m Run
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Overhead Squat
Push Up

Monday, November 19th 2018

Elise

Warm-Up
3 Rounds Not For Time
10 Banded Lat Pull Raises
10 Full Kneeling Bottoms Up Presses (total)
10 Banded Good Mornings

Metcon
For Time
 30 Ground to Overhead
 800m Run
 15 Ground to Overhead
 400m Run

Rx: 135/95

Fit: 115/80
 Dyn: Hang PC and Push Press 65/55

Cooldown

2-3 min 3 position shoulder stretch
2-3 min foam roll Hamstrings/ Lower back /Glutes

Sweat

7 Rounds
10 Box Jump Overs
10 DBL KB Thrusters
10 Cal Assault Bike

Saturday, November 17th 2018

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

With a Partner

“MURPH”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Hero Rx: With a 20lb weight vest or body armor

Partner Up: Run together or divide it up. Divide movements up