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Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and […]MORE INFO
Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 90% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD: 3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: […]MORE INFO
Warmup: ROM drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD AMRAP in 20 5 handstand push ups 10 SDHP’s 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total of 100 reps Cooldown: […]MORE INFO
Warmup: ROM, dynamic stretches, 15 strict press with PVC, 10 dips, 5 handstand push-ups WOD: Finish one round before moving onto the next movement 10 sets of 10 Push Press @ 65% 10 sets of 10 Bench Rows @ 65% 10 sets of 10 Dips (Box, elevated, or ring) When finished 30 GHD sit-ups, 30 […]MORE INFO
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 5/5/5 @ 40/50/60% 1 RM 3/3/3 @ 70/80/90% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, […]MORE INFO
Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup: work up to 85% of your 1 RM Work: 10 x 3 with 60-90 seconds of rest between sets WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 200m run Cooldown: Max plank hold, 50 supermans, […]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