Workout of the Day

Thursday – October 8th 2015

Poncey Kris is back at it! He is currently competing in the 4 Deserts 250 km footrace in Chile. He just began Stage 3 (of 6 total stages) and is sitting in 35th place overall!! Way to go Kris!

For Time:
50 Cal Row
40 Box Jumps 24/20
30 Ring Dips
20 Slam Balls
30 Deadlifts 185/125
40 Burpees
50 Cal Row

*If needed, partner up and stagger start times.

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BTB Endurance
6:30 PM @ Ponce
4 x (50m – 100m – 200m), rest 1:1

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 7th 2015

Happy (belated 10/6) Birthday Coach Kate!

BTB Buckhead:
– Don’t forget this Sunday 10/11 all classes are canceled. BTB is hosting a CrossFit seminar.
– PLEASE do not park behind the Atlanta Dental Spa.  They put up a NO CrossFit parking sign today.  We will be chatting with them this week about this.

3 rounds for time of:
10 Chest to Bar Pull-ups
15 Wall Balls (20, 14)
20 Kettlebell Swings (53, 35)
25 Ab-Mat Situps.
30 Double-unders

Notes:
Modify Chest to Bar with standard pull ups or ring rows.

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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 – October 6th 2015

Happy (belated) birthday to Coach Ben!!

Strength:
3 sets of:
10 Floor Press @ 85% of Body weight.
20 reps (10 each leg) of single leg Romanian Deadlift w/ KB (AHAP)
10 Plyo Push Ups from plates
Rest 90 sec b/w sets.

Then..

In teams of two, complete a 1000 meter walk.

Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with 2 DBs/KBs at sides, the other with 1 DB/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

Waiter’shttps://www.youtube.com/watch?v=Th41Un1J6oQ
Farmer’shttps://www.youtube.com/watch?v=4Iu8Co4Qewo
RDLshttps://www.youtube.com/watch?v=ZZF7uryLExw

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BTB Endurance
6:00 AM @ Ponce
8:00 of 100m sprints on the :30, rest 4:00; 4:00 of 100m sprints on the :30; rest 4:00; 2:00 of 100m sprints on the :30

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 5th 2015

Happy Birthday Coach Katie!!  Hope your birthday feels like Christmas!

For Time:
21 Thrusters (135, 95#)
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run

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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!

Friday – October 2nd 2015

Check out our BTB Ironman!  Bernie completed his first Ironman in Chattanooga last weekend, completing a 2.4 mile swim, 116 mile bike ride, and 26.2 mile run!  Bernie tells us the volunteers and the spectators made a huge difference as did his BTB Endurance training (shameless plug).  Give Bernie some mad kudos when you see him at the gym!

For Time:
30 – 25 – 20 – 15 – 10
Row for Calories
Box Jumps (24/20)
Wall Balls (20/14)

*Run 200 meters after each round.

BTB Ponce Schedule:
We’re very sorry to inform you all that starting this Sunday moving forward the Sunday Yoga class and Tues & Thur 8:30 Open Gym will be taken off the schedule.  With the low attendance it’s hard to keep this on the schedule.  We hope that we can add these classes back on in the future. THX!

Thursday – October 1st 2015

Strength:
5 sets of:
3 Deadlifts
*Moving up to a heavy set.  Record heaviest weight

Rest 1 min b/w rounds.

AMRAP 15
200 meter Sprint
15 Toes to Bar
20 Kettlebell Swings (72/53)

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BTB Endurance
6:30 PM @ Ponce
6 x 500m repeats, rest 1:30

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 – September 30th 2015

Strength:
Overhead Squat
Take 15 min to build to a Heavy Single

Ascending Ladder for 7 Minutes:
20 Double-Unders, 1 Power Snatch (115/80)
20 Double-Unders, 2 Power Snatch (115/80)
20 Double-Unders, 3 Power Snatch (115/80)

Continue to add (1) Power Snatch per round for 7 Minutes.

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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 – September 29th 2015

Strength:
Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds

4 Rounds time of:
10 Burpees
10 Handstand Push-Ups
10 Box Jumps (24″/20″)

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BTB Endurance
6:00 AM @ Ponce
8 min of 100m sprints on the :30 mark; rest 4 min
4 min of 100m sprints on the :30 mark; rest 4 min
2 min of 100m sprints on the :30 mark

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 – September 28th 2015

Strength:
Build quickly to 90% of your 1-RM Back Squat, and then…

On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%

4 sets for total time of:
20 Pull-ups
20 Wall Ball Shots (20/14 lbs)
40 Double-Unders
Rest 1 min b/w rounds