Workout of the Day

Tuesday – September 8th 2015

These fabulous ladies competed in the Callaway Gardens Fitness Series Triathlon over the weekend!  Give Kristan and Shannon some props when you see them next at Ponce!

Spend 20 minutes plus to find your NEW 1 Rep Max Front Squat
Rest as needed in-between sets.

Conditioning:
AMRAP in 12 min:
5 Push Jerk 155/110 *must start on ground
15 Burpees
200m Run

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BTB Endurance
6:00 AM @ Ponce
4 x 800, rest 3:00 min

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!

Saturday – September 5th 2015

“Michael”
3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

*Sub Back Extensions w/ Barbell Good Mornings if GHD is not available

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Friday – September 4th 2015

Happy Birthday Coach Nikki!!

Nikki’s B-Day WOD

10 min EMOM AHAP
High hang squat snatch
Hang squat snatch
Squat snatch

20 min AMRAP
12 pistols
5 power cleans 185/125
10 HSPUs

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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 – September 3rd 2015

Strength
4X2/4 FS/BS @ 94% of 8/31/15, rest 3 minutes

Conditioning
5 rounds for total working time of:
10 Box jumps (30/24)
100 Meter Sprint
20 RKBS (72,53)

Rest 1:00 min after

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BTB Endurance
6:30 PM @ Ponce
4 sets of – 6 x :30/:20, rest 3:00 between sets

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 – 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!