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Warmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD: 20:00 AMRAP 10 Dips 10 Side Plank hip dips, each 10 Flag Pushups 10 Lateral Jumps Cooldown: :30 each: cat/cow; childs pose, saddle sit quad stretch, pigeon, hamstring stretchesMORE INFO
Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 alt jumping lunges WOD: 20:00 AMRAP 5 x 3 position push up (narrow, wide, pike) 10 single, single, double V-up 15 single leg deadlift to curtsy lunge 20 alt jumping lunges 1:00 fast feet high knees :30 rest Cooldown: Ab circuit. Roll and stretchMORE INFO
Warmup: ROM, dynamic stretches 2 x :20 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and […]MORE INFO
Warmup: ROM, dynamic stretches, 3 rounds of 10 GHD sit ups, 10 lunges WOD: 20 Min AMRAP Perform as many wall balls as possible in 20 minutes. Do as many unbroken reps as you can, when you have to stop, do lunges. Wall Balls 20 lunges Cooldown: Pick and ab circuit from the board. Roll […]MORE INFO
Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang […]MORE INFO
Bo Yates makes exercise FUN! She has a passion for encouraging people to become the healthiest versions of themselves through exercise and nutrition. Her love for training people began over 10 years ago through yoga. Over the years she has taught hundreds of yoga classes, including working with rock climbing teams, private yoga sessions, and […]MORE INFO