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Warmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, 10 Snatch deadlift, 10 Snatch Pulls, 10 Muscle Snatch, 10 Snatch Balance, 10 Overhead Squats all with PVC Strength: Snatch Warmup to 65% then find a new 1 rep max 1-1-1-1-1 WOD: 20 Min AMRAP 8 Ring dips 200M sand bag runs (modify with med ball) Cooldown: […]MORE INFO
Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back Squat Warmup to 65%, then work up to a new 1 Rep Max. Make sure to go below parallel. 1-1-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes […]MORE INFO
**No 5:45am class today.** Warmup: ROM drills, dynamic stretches, 400m run, go through each of the movements and do 5 reps of each WOD: Filthy Fifty 50 Box Jumps, 24″ box 50 jumping pull-up 50 KB swings 50 walking lunges (50 steps) 50 knees to elbow 50 push press, 45# 50 back extensions 50 wall […]MORE INFO
Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks Strength: Clean and Jerk Work: 5/5/5 @ 45/55/65% 1RM Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 minutes per exercise Row V-ups Reverse Crunches Knees to Elbow cross-under […]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