Workout of the Day

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

Friday – August 21st 2015

Maxi and Heather (AKA Team Ermahgerd Cresfert)  lerfting herver erse weirghts and lerking gerd!

Strength:
4X3/6 FS/BS @ 94% of Tuesday 8/18/15 weight – rest 2 minutes

Four sets for max reps of:
45 seconds of Dumbbell Ground to Overhead (AHAP)
45 seconds of Rest
45 seconds of Anchored weighted Sit-Ups
45 seconds of Rest

Thursday – August 20th 2015

Do you know Poncey Nancy?  72 years young and looking strong!

Strength:
Six sets of:
Push Press + Jerk (push/split) AHAP*
Rest 30 seconds
10-15 Unbroken Pull-Ups**
Rest 3 minutes

*Take bar from rack
**Use band if needed, keep those pull-ups challenging!

Three rounds for time of:
5 Thrusters (135/95)
10 Burpees
20 Double-Unders

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BTB Endurance
6:30 PM @ 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!

Wednesday – August 19th 2015

Captain’s Log:  Rumble by the River.  Coach Taylor and Jimmy James (AKA Team Lift Strong and Prosper) lookin strong as they Shatner the competition!

Strength:
Four sets of:
Clean x 1.1.1 @ 85%
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets

12 min. AMRAP of:
6 Hang Squat Cleans (135/95)
12 Hand-Release Push-Ups

Tuesday – August 18th 2015

Coach Nikki and part-time BTBer Kat (AKA Team DatAssDottir) cruised their way to a 4th place finish at Rumble by the River in the Women’s Team Division!  Well done ladies!

Strength:
6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed.
During rest, work on laying Dumbbell External Rotations x 10-12 reps each arm – https://www.youtube.com/watch?v=zbmyh5L4KeQ

Three rounds for time of:
20 Slam balls (AHAP)
20 Toes to Bar

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BTB Endurance
6:00 AM @ Ponce
10 x 200m repeats, 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 17th 2015

Pic is a little blurry, but we promise you this is Coach James killing it at the Rumble by the River! THAT looks dern heavy.

5 sets for max reps of:
In five minutes, run 400 meters, and then complete as many reps as possible of:
Unbroken Pull-Ups
Push Press (115/75)

Rest exactly 3 minutes between sets.  *As soon as you drop from the pull-ups, proceed with the push presses until time is out.  Record reps of pull-ups and push press during rest.

Saturday – August 15th 2015

For Time:
50 Russian Kettlebell Swings (72/53)
50 Box Jumps (24/20)
1,000m Run
40 Russian Kettlebell Swings
40 Box Jumps
800m Run
30 Russian Kettlebell Swings
30 Box Jumps
600m Run
20 Russian Kettlebell Swings
20 Box Jumps
400m Run
10 Russian Kettlebell Swings
10 Box Jumps
200m Run
*40 min. time Cap!

Thursday – August 13th 2015

Strength:
6X3/6 FS/BS @ 94% of your weight on 8/10/2015, rest 60-90 sec

3 rounds for time of:
20 Wall Ball Shots (20/14, Rx+ 25 SB/20)
20 Push-Ups
Run 200 Meters

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BTB Endurance
630 PM @ Ponce
10 x 75sec repeats, rest 75sec

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!