Workout of the Day

Saturday – November 14th 2015

Ladies Lulu Night!!  Look at that group of fiiiiiiine BTB ladies!

For Time:30-20-10-20-30
Kettlebell Swings (53/35)
Box Jumps (24, 20″)
400m run after each round.

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Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

BTB Rowing Challenge!
November 26th – December 24th
It’s back!  Our Holiday Rowing Challenge!  Every BTB member who rows 100,000 meters and logs all their meters in a Concept 2 profile will win a custom BTB shirt!  Special prizes for folks with the most meters!  Log into www.concept2.com to create your profile!

Friday – November 13th 2015

This is SO late but we NEED to give a shout out to Omar from Buck who completed his first half marathon in 1:58:05.  Bravo Omar!

4 Rounds For Time of:
5 Rope Climbs
15 Ring Dips
20 Slam Balls (Heavy)

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Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Thursday – November 12th 2015

Cheers to Patrick who did our veteran BTB wod over in Egypt (rocking a stashy snatch)!

AMRAP in 20 minutes of:
100 Meter Farmer’s Carry (AHAP)
10 Toes to Bar
20 Overhead Walking Lunges w/ Plate (35/25)

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BTB Endurance
630 PM @ Ponce
4 x every 2:00 minutes alternating between (:60 – :45 – :30)

Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!! TONIGHT!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW). It’s not too late to RSVP to lindsay@btbfitness.com !

Wednesday – November 11th 2015

BTB would like to thank all our men and women who have and still serve our great country.  On Wednesday November 11th, BTB will honor all those that serve with a tribute workout to 3 amazing brothers –  Jeremy Wise a Navy Seal, Ben Wise an Army Green Beret, and Beau Wise a Marine.

Memorial day is a day that we honor those that gave their life in combat, veterans like Jeremy and Ben. Veteran’s day is the day we honor all those who served and continue to serve, like Beau Wise and our own Patrick Taylor.

Three Wise Man – Veterans Day WOD

 “Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

—————————————————————————————————
Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW). It’s not too late to RSVP to lindsay@btbfitness.com !

Tuesday- November 10th 2015

Happy Birthday to our brave and fearless Jeff Hayes.  We miss you every day!

“Hayes”
For Time:
400m Run
30 Thrusters Rx135/95
400m run

Then

Tabata Abs
“Trainers Choice”

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BTB Endurance
6 AM @ Ponce
1 mile and rest 4 minutes, 2x800m and rest 3 minutes between efforts, 4x400m and rest 2 minutes between efforts.

Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW). It’s not too late to RSVP to lindsay@btbfitness.com !

Monday – November 9th 2015

Some Romping and Stomping in Cabbagetown over zee weekend

For Time:
75  Ab-Mat Sit-ups

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

75  Ab-Mat Sit-ups

*The Ab-Mat Sit-ups bookend the 3 rounds for time.

—————————————————————————————————
Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 15th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW). It’s not too late to RSVP to lindsay@btbfitness.com !

Friday – November 6th 2015

4 Rounds for time of:
50 Double-Unders
10 deadlifts (225/155)
15 Toes to Bar

Double-Unders = 2:1

—————————————————————————————————
Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 8th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW).  Please RSVP by Sunday, November 8thtolindsay@btbfitness.com

Thursday – November 5th 2015

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95/65)

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BTB Endurance
6:30 PM at Ponce *so long as it doesn’t rain.  Forecast says fog, but dry weather for the afternoon
4×800, rest 2:30

Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 8th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW).  Please RSVP by Sunday, November 8thtolindsay@btbfitness.com

Wednesday – November 4th 2015

4 Rounds:
:45/:15

Burpee Box Jump Overs (20/24)
KB Swings (70/53)
Row (cal)
Dumbbell Thrusters (45/35)
Mnt. Climbers
1 min. rest after each round.

*Perform all 4 rounds for 1 movement before moving to the next.

—————————————————————————————————
Box Brief!
Gymnastics Progressions
This Ladies only skill clinic is being led by Coach Nikki.   Sunday, Nov 8th at BTB Ponce at 1-2:30 pm.  Sign up quick!

Ladies’ Lululemon Shopping Party!!
Lululemon will host a private shopping party for the Ladies of BTB (and a guest!).  Thursday Nov. 12th from 6:30-8:00pm at the Howell Mill location (1168 Howell Mill Rd NW).  Please RSVP by Sunday, November 8th to lindsay@btbfitness.com