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Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: 21-15-9 Wall Balls Burpees Rest 2:00, then 3 Rounds 3:00 work/2:00 rest 15 sit-ups (GHD or Ab mat) 15 Squats Cooldown: work pecs and shoulders with lacrosse ball, hip opening complex. […]MORE INFO
Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: For Time 50 reps of: Box Jumps Pullups (Ring Rows) KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec […]MORE INFO
Warmup: ROM, Dynamic stretches: 15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms WOD: 100 Double Unders (4x singles) 90 Sit ups 80 Walking Lunges 70 Dips 60 Knee to Elbows 50 Jumping Squats 40 Push ups 30 Box Jumps 20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw) 1 Mile run Cooldown: 5 x […]MORE INFO
Warmup: ROM, Dynamic stretches: 15 banded pass-thru’s and pull aparts, 10 Goodmorning + squats 3:00 Jump rope, work on doubles 3:00 bar hang with reverse grip (palms face toward you vs away)- goal is to accumulate 2:00 of actual hang time (you’ll basically have 1 min worth of rest/shake-out time) WOD: 3×3 Eccentric Pull Up […]MORE INFO
Warmup: ROM, dynamic stretches, 10 x banded pass-throughs and pull-aparts, 10/each leg swings – test your balance here, Junkyard dog, Burgener Warmup Strength: Snatch – de-load 5/5/5 @ 40/50/60% 1 RM No max reps WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and […]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