Workout of the Day

Saturday – September 26th 2015

”Chill,it’s only a mile…”

For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (95/65)

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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 – September 25th 2015

Some Buck BAMFs for your day

3 rounds for time:
20 Walking Lunges with DB (use the heaviest DBs you can handle)
3 Rope Climbs

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
-Reset-
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
-Reset-
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

2 min. rest between sets.  Don’t drop that bar with each set!  Get as heavy as possible!

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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 – September 24th 2015

21-15-9
Push Press (115/75) *take from ground
Lateral Barbell Burpees

*50 Double-Unders after each round

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BTB Endurance
6:30 PM @ Ponce
15 x :15 hill sprints, rest :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!

Wednesday – September 23rd 2015

Strength:
3 rounds:
10 Clean Pulls
10 Pendlay Rows (AHAP)
-Rest 1 min-

AMRAP 7:
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

*Rest 3:00*

AMRAP 7:
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
* continue each cycle where last left off.

Notes:
Modify Strict Pull-ups w/ = Strict banded pull ups.
Modify Push ups w/ Push ups from a Box.
Pendlay Rows = https://youtu.be/Weu9HMHdiDA

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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 22nd 2015

4 rounds for time:
30 Calorie Row
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20)

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BTB Endurance
6:00 AM @ Ponce
5 x 4:00, 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!

Saturday – September 19th 2015

“Partner Eva”
5 RFT of:
800m Run
30 KBS (72/53) – American style swing
30 Pull-Ups

Split up reps as needed.  Partners run the 800m together.

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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 – September 18th 2015

A lil post wod plank competition from yesterday…

For Time:
Row 1000 Meters

5 sets of:
10 Deadlifts (185/135)
20 V-ups
30 Double-Unders

Then run 1000 meters (800+200 meter route)

*Stagger row and run if rowers are not available

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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 – September 17th 2015

Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135,95)

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BTB Endurance
6:3o PM @ Ponce
2 miles, rest 5:00 – 1 mile, rest 4:00 – 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!

Wednesday – September 16th 2015

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

EMOM 5 Burpees

Start with the 20 thrusters, then move on to 20 power cleans, etc.  Stop whatever you’re doing at the top of every minute and do 5 burpees.  The faster you get through it, the less burpees you have to do!