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Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out […]MORE INFO
Warmup: ROM, dynamic stretches, 30 second handstand hold, 200m run Strength: Strict Press, de-load Work: 5 x 3 @ 65% 1 RM WOD: 10 minute AMRAP per station with 2 minute rest in between each station Round 1: 15 kettle bell swings 5 handstand push-ups 25 high knees ea leg for speed 5 pull ups […]MORE INFO
Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 10 Min AMRAP 2 Turkish Get Up, each 20 Russian Kettlebell Swings 5 Burpees Rest 3 Minutes, then 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 15 push-ups Cooldown: Roll and stretchMORE INFO
Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Deload – 5/5/3 @ 40/50/60% 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double Unders Then 3 rounds: :30 work :30 rest Banded sprints Supermans Knee tucks Cooldown: banded hip […]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