Workout of the Day

Thursday, February 2nd 2017

Jim

Jim

Upper Body Strength:

A1) 5×5 Strict Pull Ups
A2) 5×5 Ring Dips

Air Force WOD

20 Thrusters (95/65)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
*4 Burpees on the minute, every minute beginning with 3,2,1, GO!

15 minute CAP

*If you did this in open gym a few weeks ago when classes were cancelled, you now have a time to beat!*

Box Brief

BTB does Hip-Hop Part 2
Friday, Feb. 3rd 7:30pm Ponce
$5 sign up here or pay at the door

Tuesday, January 31st 2017

5:30 am Seniors Getting A Little Stretch In

5:30 am Seniors Getting A Little Stretch In

Front Squat 5RM
*Goal is ~85% of 1RM*

For time:
21-15-9
Deadlift (225/155)
400m run

Box Brief

BTB does Hip-Hop Part 2
Friday, Feb. 3rd 7:30pm Ponce
$5 sign up here or pay at the door

Monday, January 30th 2017

Turkish Get Ups

Turkish Get Ups

15 Minutes to work a heavy complex:
1 Hang Power Snatch + 1 Hang Squat Snatch

Open WOD 13.1

17 Minute AMRAP:
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)

Box Brief

BTB does Hip-Hop Part 2
Friday, Feb. 3rd 7:30pm Ponce
$5 sign up here or pay at the door