Workout of the Day

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!

Wednesday – August 26th 2015

Happy (Belated!  My apologies!) Birthday to Coach Mark and Happy (today, yo!) Birthday to Coach Mike!

Rotate through the circuit three times for max meters, and reps completed at each station.

2 min. of Rowing

Rest 60 seconds

2 min AMRAP:
10 Wall Balls (20/14)
10 Kettlebell Swings (72/53)

Rest 60 seconds

2 min AMRAP:
3 Muscle-Ups
10 Push-Ups

Rest 60 seconds

2 min AMRAP:
10 Box Jumps
10 Sit-Ups

Rest 60 seconds
* Muscle ups 3:1 ratio Ring rows + 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 25th 2015

Strength:
4 sets of:
Floor Press Max reps @ 75% 1 RM
10 Ring Rows

Get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut! Use Box to elevate feet if needed.
Rest 1 min. b/w rnds.

8 min. EMOM
Run 100 Meters
20 Jumping Alt. Lunges

2 min. rest

8 min. EMOM
10 Ring dips
20 Double-Unders

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BTB Endurance
6:00 AM @ 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!

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.