Workout of the Day

Saturday – December 26th 2015

**GYM HOURS **
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only

G-Force
20 Thrusters
20 Power Cleans
20 Shoulder to Overhead
20 Overhead Squats
20 Front Squats
(95, 65)
EMOM 5 Burpees

Comp WOD
Rowing/Core
For time:
15 GHDSU
100m Row
15 GHDSU
200m Row
15 GHDSU
300m Row
15 GHDSU
400m Row
15 GHDSU
500m Row
15 GHDSU
400m Row
15 GHDSU
300m Row
15 GHDSU
200m Row
15 GHDSU
100m Row
15 GHDSU

 

BTB Holiday Hours
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

 

Friday – December 25th 2015


WISHING YOU AND YOURS A WONDERFUL HOLIDAY SEASON! CHEERS TO A HEALTHY AND BLESSED 2016. WE LOVE YOU ALL AND ARE SO VERY THANKFUL FOR OUR BTB FAMILY AND COMMUNITY. ALL OUR LOVE!
THE GECSY FAMILY

Thursday – December 24th 2015

**LAST CLASS TODAY AT NOON**

Partner WOD
“Santa’s Sleigh Ride”
12 Overhead Lunge Steps 95/65
24 Single Arm Kettlebell Swing (Russian)s, 53/35
24 Ring Dips
24 Thrusters, 95/65
24 Box Jump 30/24
24 Sumo Deadlift High Pulls, 95/65
24 Burpee Pull Ups
24 Power Snatches, 95/65
24 Squat Jumps 45/25 bumper plate
1500m Row

Notes:

  1. Both partners will complete all reps in each movement. You will both be doing 24 reps.
  2. Only 1 person works at a time
  3. You can’t move on to the next movement till you complete the one you’re on.
  4. You can break the 1500 m row up however you want.  Just remember you both have to complete 1500m each.

The theme behind the workout
12 Overhead Lunge Steps (The Month of December) = Rudolph The Red Nose Reindeer
24 Reps = Todays Date Xmas Eve
8 Movements = Santa’s 8 Reindeer – Dasher, Dancer, Prancer, Vixen, Comet, Cupid, Donner, and Blitzen
1500m Row (the Year) = Santa’s Sleigh

Comp WOD
Front Squats
6×4

 

BTB Holiday Hours
Thurs, Dec 24th – Last class at Noon
Fri, Dec 25th – Closed
Sat, Dec 26th
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

Wednesday – December 23rd 2015

For Time:
25 Burpees
-then-

3 rounds of:
10 Deadlifts (275, 185#)
50 Double Unders
-then-

25 Burpees

Comp WOD
Row 500m
5 legless rope climbs
Row 400m
4 legless rope climbs
Row 300m
3 legless rope climbs
Row 200m
2 legless rope climbs
Row 100m
1 legless rope climb

 

BTB Holiday Hours
Thurs, Dec 24th – Last class at Noon
Fri, Dec 25th – Closed
Sat, Dec 26th
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

Tuesday – December 22nd 2015

Tabata = 8 rounds 45 sec work, 15 sec rest
Toes to Bar
Box Jump (24/20)
Row
Alt DB Snatch (70/50)

Rotate stations every 45 sec.

Comp WOD
EMOM x 15
First 5 minutes:  4 Power Snatches – No TnG, work good position off the floor
Second 5 minutes:  2 Power Snatches TnG
Snatches – maintain good positioning
Final 5 minutes: 4 TnG Power Snatches – make ’em pretty.

Every rep during this 15 minute set, you feet should not come off the ground.  Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish

BTB Holiday Hours
Thurs, Dec 24th – Last class at Noon
Fri, Dec 25th – Closed
Sat, Dec 26th
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

Monday – December 21st 2015

A holiday tradition for BTB, I give to you the 12 Days of Dumbbells

1 DB  ManMaker
2 DB  Thruster
3 DB  High Pulls (SDLHP w Both DB’s)
4 DB  Goblet Squats (One DB)
5 DB  Single Arm Swings (each arm)
6 DB  Front Squats
7 DB  Cleans (Full Squat Clean)
8 DB  Deadlifts
9 DB  Power Snatches (From the floor)
10 DB  Low-Carry Lunges
11 DB  Push Presses
12 DB  Step-Ups (20″ box)

Notes: To be completed just like the song. 1 manmaker…2 thrusters, 1 manmaker, 3 High Pulls, 2 thrusters, 1 manmaker…4,3,2,1…..5,4,3,2,1…. If you do this right you’ll start and end the workout on a ManMaker.

ManMaker = http://youtu.be/zhMudgQkGzk

 

BTB Holiday Hours
Thurs, Dec 24th – Last class at Noon
Fri, Dec 25th – Closed
Sat, Dec 26th
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

Saturday – December 19th 2015

“Karen”
For Time:
150 Wall-Balls (20/14)

Then..
Tabata Abs!

Comp WOD
3K Row

 

Box Brief

Bring a Friend Day – Thurs, Dec 17th – All Classes

BTB Holiday Hours
Thurs, Dec 24th – Last class at Noon
Fri, Dec 25th – Closed
Sat, Dec 26th
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

Friday – December 18th 2015

5 Rounds For Time :
3 Power Cleans (185, 125)
10 Pull ups
10 Ring dips

*RX+
Weight- (205/140)
Replace PUs and Dips w/7 Muscle-Ups

Comp WOD

Skills
EMOM x 10
Max Strict Pull ups + 30 Double unders

Box Brief

BTB Holiday Hours
Thurs, Dec 24th – Last class at Noon
Fri, Dec 25th – Closed
Sat, Dec 26th
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

 

Thursday – December 17th 2015

Bring a friend day!

AMRAP 20:
100 Meter Sprint
20 Sit-ups
30 Double Unders (2:1)

Comp WOD
Clean and Jerk
5 sets of: 3 Position Clean + Jerk
Position 1:  High Hang, Pockets
Position 2:  Hang, Mid Thigh
Position 3:  Low Hang, Below Knee

Jerk after each clean

Then..

Gymnastics Skills
5 sets of:  1 strict deficit HSPU + max rep kipping – work to a max deficit strict HSPU, then without coming off wall complete as many kipping reps as possible.

Box Brief

BTB Holiday Hours
Thurs, Dec 24th – Last class at Noon
Fri, Dec 25th – Closed
Sat, Dec 26th
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms

Wednesday – December 16th 2015

Snatch Complex
5 sets of:
Power Snatch
Hang Squat Snatch
Squat Snatch
Overhead Squat

*Moving up in weight in each set, rest as needed and record.

 

Comp WOD
Rest/Mobility

 

Box Brief

Bring a Friend Day – Thurs, Dec 17th – All Classes

BTB Holiday Hours
Thurs, Dec 24th – Last class at Noon
Fri, Dec 25th – Closed
Sat, Dec 26th
– Ponce – 8:30 & 9:30 am Only
– Buckhead – 9 am Only
Sunday Dec 27th -Regularly scheduled classes at both gyms
Thurs, Dec 31st – Last class at Noon
Fri, Jan 1st – Closed
Sat & Sun -Regularly scheduled classes at both gyms