Workout of the Day

Monday – August 10th 2015

Come try our kettlebell classes! Clearly, they’re a doozy.

Strength:
6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60-90 sec.

For time:
800 Meter Run
60 Alt Reverse Lunges (Heavy)
30 Box Jumps (High)
800 Meter Run

*lunges should be performed front rack from the ground

(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 60 and 30 reps into 3-5 sets.)

Saturday – July 8th 2015

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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!