Workout of the Day

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

Wednesday, December 11th 2019

Abigail

Run BMC
For Time
400m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
600m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
800m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
1000m Run

Monday, December 9th 2019

Brian D

AMRAP in 5 min
Buy-In: 700 Meter Row
7 Squat Cleans
25 Double Unders
Rest 5 Minutes

AMRAP in 5 minutes
Buy-In: 500 Meter Row
5 Squat Cleans
25 Double Unders
Rest 5 Minutes

AMRAP in 5 minutes
Buy-In: 300 Meter Row
3 Squat Cleans
25 Double Unders

Rx: 95/65, 115/85, 135/95
Fit: 75/55, 95/65, 115/85
Dyn: 55/35

Saturday, December 7th 2019

Courtney

AMRAP in 25 min w/a Partner
400m Partner Run
30 Box Jump Overs
20 Power Snatches

Rx: 155/110, 24/20
Fit: 115/80, 24/20
Dyn: 75/55, 20″

*run together, divide up BJO and Power Snatches,

Wednesday, December 4th 2019

Matt M

EMOM for 12 Min
Complex of:
1 Power Clean + 1 Front Squat + 1 Push Jerk
*builld in weight over the 12 minutes

AMRAP in 12 minutes
5 Power Cleans
10 Toes to Bar
15 Wall Balls

Rx: 135/95, 20/14
Fit: 95/65, 20/14
Dyn: 55/45, 10


Tuesday, December 3rd 2019

Anthony

“Christine”
3 Rounds For Time
500m Row
12 Deadlifts
21 Box Jumps

Rx: Bodyweight, 20″
Fit: 3/4 Bodyweight, 20″
Dyn: 1/2 Bodyweight, 20″ step ups


Post Wod
50 Sit-Ups
3 Minutes Banded Hamstring Stretch
50 Sit-Ups

Monday, December 2nd 2019

Overhead Squat
15 Minutes to build to a heavy single
*take from rack

4 Rounds For Time
400m Run
10 Overhead Squats
5 Bar Muscle Ups*

Rx: 95/65
Fit: 75/55
Dyn: 45/35

*Mod: 5 Pull-Ups + 5 Push Ups

Box Brief
BTB Holiday Party is this Friday at 6:30 pm

NO afternoon Classes at both gyms