Workout of the Day

Tuesday – November 3rd 2015

Skills:
2 min max Double Unders
1 min rest
2 min max Double Unders
*If you do not have your Double Unders, use this time to develop your skill. This is a Singles Free Zone!

4 Rounds For Time:
400m Run
4 Muscle ups
40 Double Unders

Wod Mods:
DUs = 3:1 Singles, DU attempts count!
Muscle Ups = 8 ring below the chest rows or 4 chest to bar pull ups + 4 dips = 4 MUs

—————————————————————————————————
BTB Endurance
6:00 AM @ Ponce
3x (50m – 100m – 200m), rest for the time it takes to perform each interval

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

Monday – November 2nd 2015

Just some Go Ruck, y’all!

Strength:
Full Snatch
5RM (Touch and Go)
*Take 15 min. to work up to a 5 rep max weight touch and go snatch.

15 Minute AMRAP of:
3-6-9-12…
Power Snatches, 95/65
Lateral Bar hop overs
Push-ups
* Move up the ladder by three reps for the duration to 15 minutes.

—————————————————————————————————
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

Saturday – October 31st 2015

Zombie Helen

3 rounds for time of:
Run 400 meters holding a bumper plate extended in front of you with straight arms 15/10
12 Pull Ups
21 Kettlebell Swings

As soon as you drop your arms during the run- stop. You can begin your run again when your arms are extended. Wear a costume, and you’ll get 1:00 deducted from your WOD time

Friday – October 30th 2015

As Many Reps As Possible in 10 min:
Wall Balls (20, 14)
EMOM 5 Deadlifts (225, 155)
*Workout starts with wall balls.  Every minute on the minute complete 5 deadlifts.

Midline Conditioning:
2 Rounds:
20 In and Outs
20 V-ups
20 Pulse ups
20 Russian Twists

In and Outs- https://www.youtube.com/watch?v=oHzjjCGUarA
Pulse ups- https://www.youtube.com/watch?v=QeBmrrmKHQQ

Thursday – October 29th 2015

For Time:

21-15-9:
HSPU
C2B Pull-ups
400m Run after every round.

—————————————————————————————————
BTB Endurance
6:30PM @ Ponce
CANCELLED for tonight.  Sorry folks!

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!

Lululemon Shopping Party!!
Lululemon will host a private shopping party to BTB Members 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 tolindsay@btbfitness.com

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 – October 28th 2015

Look at all of our Poncey Ladies!  Le meow!

Strength:
Back Squat
3 Sets of 5 Reps @ Body weight

12 min EMOM
3 Position Clean (pockets, above knee, floor)

*These cleans are with a squat every time. Start with a moderate weight and have plates ready to bump it up for the next set!

—————————————————————————————————
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!

Lululemon Shopping Party!!
Lululemon will host a private shopping party to BTB Members 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 tolindsay@btbfitness.com

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 – October 27th 2015

Happy Birthday shoutout to Coach James!!

Skills:
5 RFT:
30 Unbroken Double-Unders

*If you don’t have your DU use this time to get it!  Try doing thigh taps in place of the rope in order to develop the rotational timing.

AMRAP 15:
30 Bar Facing Burpees
15 Overhead Squats (115, 85)
5 Muscle Ups

WOD Mods:
10 ring rows + 5 dips= 5 MUs

—————————————————————————————————
BTB Endurance
6:00AM @ Ponce
5 x  (300m – 200m), rest :60 between each interval

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!

Lululemon Shopping Party!!
Lululemon will host a private shopping party to BTB Members 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

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 – October 26th 2015

”DT”
5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155, 105)

—————————————————————————————————
Box Brief!
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce 1-2:30 pm

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!

 

Saturday – October 24th 2015

Teams of 3 (one working, two resting)
9x200m Run
150 Push Press, (95/65#)
150 SDHP, (95/65#)
150 Push Press, (95/65#)
9x200m Run

*Must complete each exercise before moving to the next. One team member must be holding a single 70/53lb KB the entire duration.  If it hits the ground, whole team does 10 burpees, so pass it off carefully!

—————————————————————————————————
Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

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!

Friday – October 23rd 2015

3 rounds for time of:
10 Front Squats (185, 135#)
20 C2B Pull Ups
50 Double-Unders

*Front squats taken from the ground

—————————————————————————————————
Box Brief!
Beginners Olympic Lifting Clinic – Sun Oct 25th – Ponce 1-3:30 pm
Ladies Only Pull-Up and HSPU Clinic – Sun Nov 8th – Ponce1-2:30 pm

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!