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

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

Runners Special Today!

A) Run 5k

30 minute cap

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