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Warmup: ROM, dynamic stretches, warmup to the working weight for SDHP’s and PP, go through each of the 5 movements and do 5 reps of each WOD: Fight Gone Bad! 3 rounds of: Wall-balls (20/14#) Sumo deadlift high pulls (75/55#) Box jumps 20″ Push presses (75/55#) Row (calories) In this workout, you move from each […]MORE INFO
Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts Strength: Deadlift Warmup to 90% of your 1 RM Work: 10 x 2 reps with one minute rest between rounds WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretchMORE INFO
Warmup: ROM drills, dynamic stretches, 10 push ups, 15 DB side bends, 20 WTD sit-ups, 20 supermans Strength: Bench Press Warmup to 90% of 1RM Work: 10 x 2 rep with 60-90 seconds rest between sets WOD: 20 min AMRAP 15 Atomic Situps 20 Wall Balls 500m Row Cool down: roll out, stretchMORE INFO
Warmup: ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD: 2 Rounds 5:00 AMRAP With bar: 10 Bent over rows 10 Hang Power Cleans 10 Push Press 10 Roll Outs Rest 2:00 5:00 AMRAP With KB’s 10 Goblet Squats 10 one-arm Snatch 10/ea. Side bends 10 KB swings Rest […]MORE INFO
Warmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% WOD: 5 min clock: 20 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 20 kettle bell swings 400m run Max pull-ups […]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