Workout of the Day

Wednesday – September 2nd 2015

AMRAP 30:
Teams of 2
21 Slam Balls (AHAP)
15 Calorie Row
9 Deadlifts (225/155)

*Complete full round before switching partners

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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 1st 2015

Strength:
4 rounds not for time:
10 meter hand stand walk or  30 sec HS hold
3 Rope climbs
10 V-ups/ GHD sit-ups

Rest 1:00 Min. b/w rounds

4 RFT:
10 Hang Power Cleans @ 135/95
10 Burpees

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BTB Endurance
6:00 AM @ Ponce
5x300m, rest :60

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 31st 2015

Coaches’ outing!

5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

Rest 3 minutes between sets
*If you can’t complete the work, drop the weight, and get the work done.

Conditioning
12 minute AMRAP of:
30 Double Unders
15 K2E
10 Pull-ups

 

Saturday – August 29th 2015

Teams of 3|
18 min. AMRAP:
10 Front Squats (185/135)
20 Chest-to-Bar Pull-Ups
30 Deadlifts (185/135)

One of the three athletes starts on a rower.  Every 500 meters, change athletes on the rower.  The non- rower athletes may alternate reps as needed until completion.  Bars are taken from ground for weightlifting movements.

 

 

Friday – August 28th 2015

Hawt.

AMRAP 20: Teams of 2
100 Wallballs (20/14)
100 Double Unders
80 Box Jumps (24/20)
80 Toes to Bar
60 Lateral bar over hops
60 Burpees
40 Cleans (135/95)
40 Jerks (135/95
20 Snatches (135/95)
20 Muscle Ups
*Split reps as needed

Thursday – August 27th 2015

Strength:
4X2/4 FS/BS @ 94% of 8/24/15, rest 3 minutes

Complete as many reps as possible in 7 minutes of:
3 Power Snatches (115/85 lbs.)
3 Pull-Ups
6 Power Snatches
6 Pull-Ups
9 Power Snatches
9 Pull-Ups
12 Power Snatches
12 Pull-Ups
15 Power Snatches
15 Pull-Ups
18 Power Snatches
18 Pull-Ups

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BTB Endurance
On your own! JK!  We will have Endurance today at 6:30 PM @ Ponce!  The weather is starting to be perfect for running, so come on out!
6x800m, recovery jog 400m

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 26th 2015

Happy (Belated!  My apologies!) Birthday to Coach Mark and Happy (today, yo!) Birthday to Coach Mike!

Rotate through the circuit three times for max meters, and reps completed at each station.

2 min. of Rowing

Rest 60 seconds

2 min AMRAP:
10 Wall Balls (20/14)
10 Kettlebell Swings (72/53)

Rest 60 seconds

2 min AMRAP:
3 Muscle-Ups
10 Push-Ups

Rest 60 seconds

2 min AMRAP:
10 Box Jumps
10 Sit-Ups

Rest 60 seconds
* Muscle ups 3:1 ratio Ring rows + 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 25th 2015

Strength:
4 sets of:
Floor Press Max reps @ 75% 1 RM
10 Ring Rows

Get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut! Use Box to elevate feet if needed.
Rest 1 min. b/w rnds.

8 min. EMOM
Run 100 Meters
20 Jumping Alt. Lunges

2 min. rest

8 min. EMOM
10 Ring dips
20 Double-Unders

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BTB Endurance
6:00 AM @ Ponce
10 x Hill repeats, :30 work / :90 rest and descend

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 24th 2015

You know that guy Kris from Ponce who likes to run insane distances for fun?  Well he’s back at it!  He and his buddy took 3rd place at the 2015 Transrockies Run for the men’s team 80+ (combined age) category. They did a grueling 120 miles over 6 days AND with a little thing called altitude.  Well done!!

Strength:
4X2/4 FS/BS @ 95% (of 1RM Front Squat), rest 3 minutes

6 sets for max reps of:
20 seconds of Russian Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

Saturday – August 22nd 2015

Justin and Coach AJ (AKA Team BlondeNBuff) (JK that wasn’t their real team name) (#shouldabeen) lookin studly at Rumble by the River!

1 RFT 
1000m run = 800+200m
75 sit ups
70 Dus

2 RFT
400 m run
50 sit ups
50 Dus

3 RFT
200m run
25 sit ups
30 Dus
*Record times for each set