Workout of the Day

Thursday – June 18th 2015

Coach Mark loves cleaning!

Strength
4 sets of:
6 Shoulder Press @ 75% of 1 RM
60 second Side Plank each side
Rest 1 min. b/w rounds

5 sets for max reps:
In 90 seconds, complete 10 wallballs (20/14) and then
as many reps as possible of Ring Dips
Rest 30 seconds between sets

Tuesday – June 16th 2015

Strength

5 sets of:
10 Diamond (close grip) Pushups
3 Weighted Chest-to-Bar Pull-Ups
(Not for time)

For time:
30 weighted Sit-Ups
30 Deadlifts (225/155 lbs)
30 Double-Unders
30 Overhead Squats (95/65 lbs)
30 Pull-Ups

Please have your weight set up for the DL to OHS transition.

Monday – June 15th 2015

5 sets of:

90 seconds of Rowing (for Calories)
-30 seconds of Rest-
90 seconds of Kettlebell Swings 53/35 (for max reps)
-30 seconds of Rest-
90 seconds of Double-Unders (for max reps)
-30 seconds of Rest-
90 seconds of Front Leaning Rest on Rings “plank” (keep torso rigid and scaps retracted)
-30 seconds of Rest-

Happy (belated) Birthday to Coach Todd!

Saturday – June 13th 2015

Meet Mary!  Mary is a new member at BTB Buck and is ready to get after it!

In teams of two, complete 10 rounds for time of:
10 Thrusters (115/75 lbs.)
10 Pull-Ups
400 Meter Run

Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meters; Round 2 – Partner B does 10 thrusters, Partner A does 10 Pull-Ups, Partner B sprints 400 meters)

Friday – June 12th 2015

Some folks from Emory decided to come play with us!

Strength – 4 sets of:
6 Deadlifts @ 80% 1-RM
60 sec L-Sit hold
-Rest 2 min b/w rounds-

For max reps:
3 minutes of Burpee/Pull-Ups
-Rest 2 minutes-
2 minutes of Burpee/Pull-Ups
-Rest 2 minutes-
1 minute of Burpee/Pull-Ups

*Perform a burpee, touching chest to the deck and immediately jump up to the bar and perform a pull-up

Thursday – June 11th 2015

Thanks to everyone who came to the 4:30 PM at Ponce yesterday to sweat with Patrick!  We’ll miss him while he’s away!

Strength:
5 sets of:
5 Floor Press (AHAP)
10 Barbell Ab Roll-Outs
Rest 90 seconds

3 rounds for time of:
30 Russian Kettlebell Swings (72/53)
30 Push-Ups
400 Meter Run

Wednesday – June 10th 2015

We want to wish Patrick a safe deployment!  Thank you for serving our country and we can’t wait to see you when you get back!  Roll Tide!

Patrick’s Deployment WOD

Strength: EMOM for 10 minutes
Bear Complex – (205/125)  or AHAP
Squat Clean + STO + Front Squat + STO
*STO = Shoulder to Overhead

4 Rounds for Time of:
10 Hang Power Cleans (135/95)
20 Wall Ball Shots 20/14
50 Double Unders 

Tuesday – June 9th 2015

unnamedStrength:
Take 15 minutes to build to a heavy Snatch.  This does not need to be a PR, listen to your body – if you feel good, go up in weight, if not, work speed and mechanics.

6 min. AMRAP:
4 Power Cleans (185/125 lb)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, get your bar ready, then..

6 min. AMRAP:
5 Snatch (115/75)
10 Bar over Burpees

Monday – June 8th 2015

Thanks to everyone that came out on Friday for the first Guys Night.  Also a huge THANK YOU to Arches Brewing for suppling the awesome brew. Buckhead your next! 

Strength: 6 sets of:
3 Thrusters building to a 3 Rep max

5 rounds time of:
5 Strict Handstand Push-Ups (Rx+ to Deficit)
10 Toes to Bar
20 Unbroken Double-Unders
(if you trip the rope, restart the count)