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9/26/2013

Thursday

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Warm up

1 minute mountain climbers

1 minute jumping knee tucks

2 minute jump rope

WOD

Push jerk           10

Plate push up.    5

50 ft walking lunges

5 rounds

Strength

5x5x5x5

Strength

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9/25/2013

Wednesday

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Warm up

2 laps

WOD

18 rounds of clean

9 rounds of 2 rep

Last 9 1 rep

EMOM

Strength

Trainers choice

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9/24/2013

Tuesday

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Warm up

5 minute stepper push up warm up

WOD

Push press

Jump squat

100m run

15 min AMRAP-2

Strength

3x3x3x3

Snatch

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9/23/2013

Monday

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Warm up

100 jumping jacks

1 minute air squats

1 minute sit ups

WOD

15 Deadlift

20 Pullups

25 Box Jumps

5 rounds

Strength

Trainers choice

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9/19/2013

Thursday

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Warm up

1 Minute step ups

1 minute Ring Rows

1 minute lunge switch

1 minute American swings

WOD

Bear Complex

5 rounds 1 rep

Skill

Bear Complex

Strength

Special treat!!!

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9/18/2013

Wednesday

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Warm up

100 jumping jacks

50 sit ups

20 step walking lunges

WOD

Back Squat. 10

Wall walks.   5

Burpee.     10

5 rounds!!

Strength

Box squat

5x4x3x2x2x2

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9/17/2013

Tuesday

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Warm up

Trainers choice

WOD

8 bridge sprints

Strength

12 rounds 2 reps

Front squat

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9/12/2013

Thursday

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Warm up

Ladder drill

Bear crawl

W.O.D

Burpee Pull up 5

American Swing 10

1 lap

5 rounds

Strength

Trainers choice

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9/11/2013

Wednesday

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Warm up

Trainers choice

WOD

100m run

11 push ups 11 sit ups

9 rounds

Strength

11 rounds 1 rep

Trainers choice

Cool down

Trainers choice

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9/10/2013

Tuesday

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Warm up

1 minute jumping jacks

1 minute superman

1 minute lunge switch

WOD

Hang clean

Box jump

5 cleans 10 box jumps

6 rounds

Strength

Deadlift

6x4x4x4x4

Cool down

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Montebello, Ca 90640
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  • Welcome
    • BYCF Members
  • Get Started
    • Drop In Policy
  • Pricing
  • Class Schedule
  • About Backyard
    • Programs
    • Coaching Staff
  • Workout of the Day
  • Backyard Blog
  • Media
    • 20.5
    • 20.4
    • 20.3
    • 20.2
    • 20.1
    • 19.5
    • 19.4
    • 19.3
    • 19.2
    • 19.1
    • 18.5
    • 18.4
    • 18.3
    • 18.2
    • 18.1
  • Membership Hold
  • Membership Cancellation