Workout of the Day

Thursday – June 11th 2015

Thanks to everyone who came to the 4:30 PM at Ponce yesterday to sweat with Patrick!  We’ll miss him while he’s away!

5 sets of:
5 Floor Press (AHAP)
10 Barbell Ab Roll-Outs
Rest 90 seconds

3 rounds for time of:
30 Russian Kettlebell Swings (72/53)
30 Push-Ups
400 Meter Run

Wednesday – June 10th 2015

We want to wish Patrick a safe deployment!  Thank you for serving our country and we can’t wait to see you when you get back!  Roll Tide!

Patrick’s Deployment WOD

Strength: EMOM for 10 minutes
Bear Complex – (205/125)  or AHAP
Squat Clean + STO + Front Squat + STO
*STO = Shoulder to Overhead

4 Rounds for Time of:
10 Hang Power Cleans (135/95)
20 Wall Ball Shots 20/14
50 Double Unders 

Tuesday – June 9th 2015

Take 15 minutes to build to a heavy Snatch.  This does not need to be a PR, listen to your body – if you feel good, go up in weight, if not, work speed and mechanics.

6 min. AMRAP:
4 Power Cleans (185/125 lb)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, get your bar ready, then..

6 min. AMRAP:
5 Snatch (115/75)
10 Bar over Burpees

Monday – June 8th 2015

Thanks to everyone that came out on Friday for the first Guys Night.  Also a huge THANK YOU to Arches Brewing for suppling the awesome brew. Buckhead your next! 

Strength: 6 sets of:
3 Thrusters building to a 3 Rep max

5 rounds time of:
5 Strict Handstand Push-Ups (Rx+ to Deficit)
10 Toes to Bar
20 Unbroken Double-Unders
(if you trip the rope, restart the count)

Friday – June 5th 2015

Coach Anthony – The BTB Family can’t thank you enough for all that you have done over the last three years. You have been a great asset to our coaching staff and our community.  We wish you and Colleen all the best as you move back home to Jersey. Best of luck with this exciting new chapter together.

GUYS NIGHT OUT – TONIGHT –  7:30 pm at Ponce – please RSVP to, so we can get a head count

Strength: 4 sets of:
6 Shoulder Press @ 80% 1RM

6 Weighted Pull-Up (AHAP)
Rest 90 seconds

3 rounds for time of:
20 Shoulder to Overhead (95/65 )
Row 500 Meters

Thursday – June 4th 2015

Summer Re-Boot Camp kicked off this week with Coach Nikki.  We still have a few spots open.   If your interested let Nick know ASAP! $75 for members and $105 for non members.

GUYS NIGHT OUT – 7:30 pm at Ponce – click here for details!

Strength: – 4 sets of:

8 Bulgarian Split Squat each leg (AHAP)

Max Reps Ring Push-Ups
Rest 60 seconds

Videos: Bulgarian Split Squat

4 sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

Videos: DB BurpeesAnchored Sit-Ups


Wednesday – June 3rd 2015

GENTLEMAN: Don’t Forget Friday is GUYS NIGHT OUT – 7:30 pm at Ponce – click here for details!

Strength: 6 sets of:
Barski Cleans
Rest 1 min.
(work up to a heavy set)

Video: Barski Cleans – basically 3 mid thigh hang squat cleans unbroken with good form.

For time:
12 Deadlifts (275/185 lbs.)
40 Wall Ball Shots (20/14)
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots

Monday – June 1st 2015

Awesome Job This Weekend Team Dagobah at the Saturday Night Flights Comp at CFNA!

Strength: 4 sets of:

5 Back Squats @ 85%

12 Powell raise s each arm (25/15)

Rest 90 seconds

Video – Power Raises 

4 Rounds for Time of:

30 Wall Ball Shots (20/12 lbs.)

20 Toes to Bar

Modify TTB w/knees to elbow, V-ups, sit-ups

(KTE being the most advanced and sit-ups being the least)