Workout of the Day A)Strength/Skill Beginners/Fitness Thrusters 5x5 Advanced/Competitors Thrusters 5x5x3x3x1x1 Start at 95/65 B)Cinditioning Open Workout 14.5 21 Thrusters (95/65)/Burpees 18 Thrusters/Burpees 15 Thrusters/Burpees 12 Thrusters/Burpees 9 Thrusters/Burpees 6 Thrusters/Burpees 3 Thrusters/Burpees
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Workout of the Day
A) Strength Open Gym Work on a weakness or your favorite exercise! B) 8 Round Tabata Barbell Walking Lunge (95/65) Wall Ball (25/10) Plate Twist (10) Ab Mat Sit Ups Workout of the Day
A) Strength Front Squat 5x5x3x3x1x1 B)Conditioning 3 Front Squat (Heavy: 185/135) 6 Wall Walks 10 yard back pedal/Sprint 5 Rounds for Time A) Strength/Skill Mid Hang Snatch 3x5 Power Snatch 3x5 Snatch 3x5 B) EMOM 12 Minutes 3 Snatch (95/65) C) AMRAP 5 Minutes 5 Air Squats 5 Suit Case Sit Ups 5 DB/KB Swings 
A) Strength/Skill
Open Gym Try something new or work on a weakness. B) For time: 50 Sumo High Pull (65/45) 50 Air Squats 50 Box Jumps 50 Barbell Lunge (65/45) 50 Walking Push Ups Workout of the Day
A) Strength Clean and Jerk 5x5x3x3x1x1 B) Benchmark Day Advanced: "Grace" 30 Clean and Jerks (135/95) For Time Beginners: Clean and Jerk Clinic C)Conditioning 25 push ups 25 sit ups 25 squats 3 rounds for time Workout of the Day A) Strength Sumo Deadlift 5x5 B) Conditioning 15 minute AMRAP 7 Sumo High Pulls (95/65) 14 Wall Ball Shots Celebrating the b-day of Backyard's own, Jose Soto...Welcome to the Dirty 30's
Workout of the Day A) Strength 10x2 Go Heavy! B)Conditioning EMOM 30 Minutes Odd: Front Squat x 3 Even: Burpee x 10 Workout of the Day A) Strength Hang Clean 5x5x3x3x1x1 B) Conditioning 15 Hang Cleans (95/65) 12 Wall Ball Shots (25/14) 5 rounds for time |
AuthorBackyard Staff CategoriesArchives
December 2018
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