Workout of the Day

Thursday – August 13th 2015

Strength:
6X3/6 FS/BS @ 94% of your weight on 8/10/2015, rest 60-90 sec

3 rounds for time of:
20 Wall Ball Shots (20/14, Rx+ 25 SB/20)
20 Push-Ups
Run 200 Meters

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BTB Endurance
630 PM @ Ponce
10 x 75sec repeats, rest 75sec

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Wednesday – August 12th 2015

Strength:
5 sets of:
4 Shoulder Press @ 80% 1 RM
3 Weighted Pull-Ups (AHAP)
Rest 90 sec

Complete rounds of 21, 15 and 9 reps for time of:
Ground to Overhead (115/75)
C2B Pull-Ups
(GTO can be Clean and Jerk or Snatch)

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Tuesday – August 11th 2015

Sit-up circle!

Strength:
3 sets of:
10 Deadlifts @ 75%
15 Ring Dips
(If 15 ring dips is easy, load the dips on a fixed dip station, i.e. The Matador)

Rest 90 seconds

Against a two minute running clock, complete as many rounds and reps as possible of:
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Jerks (155/105)

Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

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BTB Endurance
on your own!  get a buddy and get out there!
1 mile, rest 4:00, 1200m rest 3:00, 800m

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Monday – August 10th 2015

Come try our kettlebell classes! Clearly, they’re a doozy.

Strength:
6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60-90 sec.

For time:
800 Meter Run
60 Alt Reverse Lunges (Heavy)
30 Box Jumps (High)
800 Meter Run

*lunges should be performed front rack from the ground

(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 60 and 30 reps into 3-5 sets.)

Saturday – July 8th 2015

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, August 7th, 2015

Strength:
5 sets of 4/8 reps of:
Front Squat/Back Squat @ 94% of Monday 2/24/14 weight
Rest 90 sec to 2 min

Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)

Rest exactly 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Thursday – August 6th 2015

Free membership (just kidding!) for the best photo caption posted!!  But seriously… caption, anyone?

Strength:
Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics)
Rest 30 seconds
Handstand Push-Ups x Max Reps

Rest 3 minutes

Deadlift x 10 reps (use the same load)
Rest 30 seconds
Handstand Push-Ups x Max Reps

Rest 3-4 minutes

Deadlift x 5 reps (use the same load)
Rest 30 seconds
Handstand Push-Ups x Max Reps;

3 rounds for time of:
30  Russian Kettlebell Swings (72/53)
20 Hand-Release Push-Ups
10 Chest-to-Bar Pull-Ups

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BTB Endurance
6:30 PM @ Ponce
8 x 3:00 repeats, rest 2:00

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Wednesday – August 5th 2015

Just some nooners at Buck gettin it done!

Strength:
5 sets of: Floor Press
Moving up in weight every set. Last rep should be difficult.
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
-Rest 1 min.-

3 rounds for time of:
10 Hang Power Snatch (115/75 lbs.)
15 Ring Dips

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If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Tuesday – August 4th 2015

Lookie who rocked out at the Xs and Ys competition this past weekend!  Coach Nikki and her partner placed 9th overall out of 35 teams, to include 2nd, 6th, and 18th place finishes in their events! Huzzah!!

Strength:
5 sets of 4/8 rep Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec to 2 min

4 rounds for time of:
5 Hand Stand Push ups
20 Slam Balls (AHAP)
50 Double-Unders

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BTB Endurance
6 AM @ Ponce
15 x :15 hill sprints, rest/descend :45

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Monday – August 3rd 2015

Strength:
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
*Set 1 – 50% of 1-RM x 3 reps
*Set 2 – 65 % of 1-RM x 2 reps
*Set 3 – 75% of 1-RM x 2 reps
*Set 4 – 85% of 1-RM x 1 rep
*Set 5 – 90% of 1-RM x 1 rep
*Set 6 – 95% of 1-RM x 1 rep
*Set 7 – More than 100% of 1-RM x 1 rep
*Set 8 – More than 100% of 1-RM x 1 rep

5 rounds for time of:
5 Power Cleans (135/95)
10 Box Jumps (24″/20)