Workout of the Day

Friday, August 7th, 2015

Strength:
5 sets of 4/8 reps of:
Front Squat/Back Squat @ 94% of Monday 2/24/14 weight
Rest 90 sec to 2 min

Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)

Rest exactly 5 minutes, and then,

Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

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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 – August 6th 2015

Free membership (just kidding!) for the best photo caption posted!!  But seriously… caption, anyone?

Strength:
Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics)
Rest 30 seconds
Handstand Push-Ups x Max Reps

Rest 3 minutes

Deadlift x 10 reps (use the same load)
Rest 30 seconds
Handstand Push-Ups x Max Reps

Rest 3-4 minutes

Deadlift x 5 reps (use the same load)
Rest 30 seconds
Handstand Push-Ups x Max Reps;

3 rounds for time of:
30  Russian Kettlebell Swings (72/53)
20 Hand-Release Push-Ups
10 Chest-to-Bar Pull-Ups

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BTB Endurance
6:30 PM @ Ponce
8 x 3:00 repeats, 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!

Wednesday – August 5th 2015

Just some nooners at Buck gettin it done!

Strength:
5 sets of: Floor Press
Moving up in weight every set. Last rep should be difficult.
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
-Rest 1 min.-

3 rounds for time of:
10 Hang Power Snatch (115/75 lbs.)
15 Ring Dips

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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 – August 4th 2015

Lookie who rocked out at the Xs and Ys competition this past weekend!  Coach Nikki and her partner placed 9th overall out of 35 teams, to include 2nd, 6th, and 18th place finishes in their events! Huzzah!!

Strength:
5 sets of 4/8 rep Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec to 2 min

4 rounds for time of:
5 Hand Stand Push ups
20 Slam Balls (AHAP)
50 Double-Unders

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BTB Endurance
6 AM @ Ponce
15 x :15 hill sprints, rest/descend :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!

Monday – August 3rd 2015

Strength:
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
*Set 1 – 50% of 1-RM x 3 reps
*Set 2 – 65 % of 1-RM x 2 reps
*Set 3 – 75% of 1-RM x 2 reps
*Set 4 – 85% of 1-RM x 1 rep
*Set 5 – 90% of 1-RM x 1 rep
*Set 6 – 95% of 1-RM x 1 rep
*Set 7 – More than 100% of 1-RM x 1 rep
*Set 8 – More than 100% of 1-RM x 1 rep

5 rounds for time of:
5 Power Cleans (135/95)
10 Box Jumps (24″/20)

Friday – July 31st 2015

EMOM #1
12 min. EMOM
1 Rope Climb
10 Wall Balls (20/14)
*If round is not completed within the minute rest for the next round.”

EMOM #2
Every 3 minutes for 12 minutes
300 M Row
Max Burpees over the rower with remaining time

Wod Mod:
1 Rope Climb=2 lay to stand rope climbs
Burpees over rower= Just burpees

Thursday – July 30th 2015

5X4/8 Front Squat/Back Squat @ 94% of your weight used on Monday 7/27/15
Rest 90 sec – 2 min.

4 rounds for time:
20 Unweighted lunges
20 Bar Bell Push Press (75/55)
20 Bar Bell lateral hops

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BTB Endurance
630 PM @ Ponce
8 x :30/:20

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 – July 29th 2015

Welcome to the world Maddox John!  Maddox was born yesterday at 7lbs 3oz and isn’t he darling!? Mama Shelby tell us that she, Papa Tim, and Big Bro Miles are one grateful Gutenberger bunch!

Strength:
Snatch Balance
4×5 starting @ 60% 1RM snatch. (move up each set)
-rest 90 sec b/w rounds-

3 rounds for time:
8 Power snatch (115/85)
7 Muscle-Ups
500 m Row

Progression= Bar Muscle-Ups

Modification= 1:1 Pull/dips or 1:1 Ring Row/dips

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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 – July 28th 2015

Oh hey Nick!  Whatcha doin there buddy?

7 Rounds of the following:

In 3 min AMRAPS
100m run
10 Deadlifts (185/155)
7 Bar Facing Burpees
Rest one minute after every 3 minute AMRAP

*Work on lower extremity mobility with remaining time

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BTB Endurance
Today @ 6AM at Ponce
2 x 1 mile, rest 3:00; 2 x 1000m, rest 3:00

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!