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Warmup: ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength: Strict Press 10 x 3, work up to 85% of your 1RM, rest :60-:90 WOD: 4 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Jacks Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown: Roll out […]MORE INFO
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 balls 50 burpees 50 […]MORE INFO
Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 […]MORE INFO
Warmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: […]MORE INFO
Warmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Strength: Deadlift Warmup to 85% of your 1RM Work: 10 x 3 reps with 60-90 seconds between sets WOD: 20 min AMRAP 500m row 15 KB Sumo DL high pulls (53/35#) 8 DB Press AHAP Cooldown: […]MORE INFO
Warmup: ROM, dynamic stretches, 15 banded good mornings, 400m run Team WOD 10 Rounds With an empty bar for all…(45/35#) 5 good morning 10 jump squats 20 lunges (each leg is 1) Partner does shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1 is finished. For […]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