Monday, January 18th 2016

Steven

Steven

“Heroes”

Every Minute on the Minute x 15

Minute 1 – 5 Wall Balls + 5 Power Cleans
Minute 2 – 5 Wall Balls + 5 Toes to Bar
Minute 3 – 5 Wall Balls + 5 Push Jerks
*Barbell Weight: Rx+ 155/110, Rx 135/95
*Wall Ball: Rx+ 25/20, Rx 20/14

Comp Training

1. Snatch
Work up to a heavy 3 position Snatch.
Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

2. Clean
EMOMx12: Wave Ladder of 1 Squat Clean and Split Jerk.
Min 1: 75%, Min 2: 80%, Min 3: 85%, Min 4: 80%
Min 5: 85%, Min 6: 90%, Min 7: 85%, Min 8: 90%
Min 9: 95%, Min 10-12: 85%
Stick and hold the overhead position in the split jerk, and the
overhead position with feet together, for as longer than necessary.

3. Gymnastic Benchmark
Max Strict TTB – no kipping

Box Brief

Bring A Friend Day – This Thursday January 21st – All Class
– Looking to show your friends how much fun you have at the gym.
Here’s your chance, if your friend signs up you’ll get $50 off your next Month.

2016 BTB 30 day Nutrition Challenge – Starts Mon, Jan 25th!
$30 buy in – Sign Up Here
For more info email nutrition@btbfitness.com

Savage Race – A FUN – 5 miles + 25 Obstacles – Sat, April 9th
We have a team already set up. team BTB Fitness
Save 15% off by using CFSAVAGE at check out.
*Race T-shirt and Medal, Plus BEER! and much more!
Here is the Direct Link to team BTB
SIGN UP HERE

 

 

 

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