Workout of the Day

Monday, December 30th 2019

Abby

5 Rounds for Time
9 Thrusters
9 C2B Pull-Ups
400m Run

Rx: 95/65
Fit: 75/55, Pull-Ups
Dyn: 55/45, Ring Rows

Cool Down
Tabata Abs
4 Rounds (20’s on 10’s off)
Hollow Hold
Sit-Ups
Russian Twist
Plank Hold

Saturday, December 28th 2019

Chris G

For Time
30 Double Unders
30 Push Press (115/80)
30 Box Jumps (24/20)
30 Pull-Ups
30 Cal Row
30 KB Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Cal Assault Bike
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees

Thursday, December 19th 2019

EMOM 15 minutes
1 Power Clean
Build to heavy single, adding weight every 3 minutes

AMRAP 10 Minutes
12 Box Jump Overs
8 Hang Power Cleans
4 Bar Facing Burpees

Rx: 24/20, 135/95
Fit: 24/20, 95/65
Dyn: 20″, 75/55


Tuesday, December 17th 2019

Kelsey

A holiday tradition for BTB, I give to you the 12 Days of Dumbbells

1 DB ManMaker
2 DB Thruster
3 DB High Pulls (SDLHP w Both DB’s)
4 DB Goblet Squats (One DB)
5 DB Single Arm Swings (each arm)
6 DB Front Squats
7 DB Cleans (Full Squat Clean)
8 DB Deadlifts
9 DB Power Snatches (From the floor)
10 DB Low-Carry Lunges
11 DB Push Presses
12 DB Step-Ups (20″ box)

To be completed just like the song. 1 manmaker. 2 thrusters, 1 manmaker. 3 High Pulls, 2 thrusters, 1 manmaker. 4,3,2,1. 5,4,3,2,1. If done right you’ll start and end the workout on a ManMaker.

Friday, December 13th 2019

Chris M

Bench Press
5-5-5-5-5
*heaviest weight across all 5 sets

5 Rounds for Time
10 Double Kettlebell Front Sqauts
10 Toes to Bar
30 Double Unders

Rx: 53’s/35’s
Fit: 35’s/25’s
Dyn: 25/20 Goblet Squat