Workout of the Day

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!

Wednesday – August 12th 2015

Strength:
5 sets of:
4 Shoulder Press @ 80% 1 RM
3 Weighted Pull-Ups (AHAP)
Rest 90 sec

Complete rounds of 21, 15 and 9 reps for time of:
Ground to Overhead (115/75)
C2B Pull-Ups
(GTO can be Clean and Jerk or Snatch)

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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 11th 2015

Sit-up circle!

Strength:
3 sets of:
10 Deadlifts @ 75%
15 Ring Dips
(If 15 ring dips is easy, load the dips on a fixed dip station, i.e. The Matador)

Rest 90 seconds

Against a two minute running clock, complete as many rounds and reps as possible of:
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Jerks (155/105)

Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

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BTB Endurance
on your own!  get a buddy and get out there!
1 mile, rest 4:00, 1200m rest 3:00, 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!

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.)