Workout of the Day

Friday, August 30th 2019

Coach..coaching the Coach

Skill
EMOM for 12 min
 3 Position Power Snatch
 High Hang + Hang + Mid Shin

 *increase weight ever 3 minutes

Metcon
For Time
 250m Row
 30 Dumbbell Hang Snatches
 250m Row
 75 Sit-Ups
 250m Row
 30 Dumbbell Hang Snatches
 250m Row

 Rx: 50/35
 Fit: 35/25
 Dyn: 25/15

Wednesday, August 28th 2019

Summer, Annette, & Carl

Strength
Week 2: Push Press
 5 Sets of 4 reps at 75% 1RM
 *rest 2 minutes between sets

Metcon
For Time
 21-15-9
 Hang Power Clean
 100-75-50
 Double Unders

 Rx+: 155/110
 Rx: 135/95
 Fit: 95/65
 Dyn: 55/35

Tuesday, August 27th 2019

Eric, Roman, and Lauren

AMRAP in 6 Min
300m Row
6 HSPU
12 Deadlifts (155/110)
Rest 3 Min

AMRAP in 6 Min
400m Row
6 HSPU
9 Deadlifts (185/135)
Rest 3 Min

AMRAP in 6 Min
500m Row
6 HSPU
6 Deadlifts (225/155)

Monday, August 26th 2019

Monday Night Brewing

Strength
Week 3: Back Squat
 3 Sets of 8 reps at 75% of 1RM
 *rest 2-3 minutes between sets

Metcons
3 Rounds for Time
 400m Run
 10 Thrusters
 15 Chest to Bar Pull-Ups

 Rx: 95/65
 Fit: 75/65
 Fit: 45/35, Ring Rows

Thursday, August 22nd 2019

Matt

Strength
Week 2: Back Squat
 3 Sets of 9 reps at 70% 1RM
 *rest 3 minutes between sets

Metcon
For Time
15-12-9-6-3
Russian Kettlebell Swings 
Toes to Bar
10 Cal Bike

Rx: 70/53
Fit: 53/35
Dyn: 35/25

Wednesday, August 21st 2019

FREE for ALL BTB MEMEBRS

4 Rounds For Time
800m Run
 10 Ground to Overhead
 40 Sit-Ups

 Rx: 135/95
 Fit: 95/65
 Dyn: 65/45

Cooldown
10 cal bike/row
 3 min foam roll
 10 cal bike/row
 3 min: 3 position shoulder stretch

Tuesday, August 20th 2019

Strength
Week 2: Push Press
 6 Sets of 3 reps at 70% 1RM
 *rest 2 minutes between sets

Metcon
AMRAP in 10 Min
 7 Wall Balls
 7 Pull-Ups
 30 Double Unders

 Rx: 20/14
 Fit: 20/14 or 14/12, Low Box Jumping PU, 60 Singles
 Dyn: 10, Ring Rows, 30 Singles

Cooldown 
4 minutes cumulative foam rolling; pick muscle group