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Warmup: ROM drills, dynamic stretches, 10 rows w/ bar or DBs, 20 Hand release pushups, 25 sit-ups Strength: Strict Press 10 reps x 3 rds @ Moderate weight WOD: 20 min AMRAP 15 Box Jumps 10 Bulgarian Split Squat (ea. Moderate weight – BB/DB) 500m Row or 400m Run Cooldown: mobilize shoulders with banded stretches […]MORE INFO
Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat 5 x 5, start at moderate weight and build each set. WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Jump Rope Goblet squat Wall Balls V-Ups Hand Release Push-ups 10m Shuttle runs Cooldown: Roll […]MORE INFO
Warmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD: Tabata: 8 Rounds – :20 work/:10 High Knee sprints Jump rope Then 2 rounds for time 20-15-10 each Crab Toe Taps, alt Plank windmill and toe taps Sit throughs, alt Cooldown: :30 each: cat/cow; […]MORE INFO
Warm-up: ROM, dynamic stretches, 40 High knees, 20 Air squats, 20 Sit-ups, 12 Flag Push-ups Then 10 Slow Mountain Climbers, 10 Slow Pike Push-ups, 10 Squat and Reach 20 Banded Squat walk, right then left WOD: 2 Rounds for Time of: 20 KB Lunges (alternating) 20 Chest High KB Swings 20 Sit-ups Rest 3:00 then […]MORE INFO
Warmup: ROM, dynamic stretches, review movements in the “Goddess Maker”. 5 reps each, with Dumbbells: pushup + plank row R + plank row L Clean FS PP OH Reverse Lunge, each leg WOD: 6 Rounds for Time 8 Goddessmakers* (2×25/15 lb) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 […]MORE INFO
Warmup: ROM, dynamic stretches, 400m run, 50 4ct Mountain climbers, 25 dips WOD: “Filthy Fifty” For time. 50 reps of each: Box Jumps (Step ups) Jumping Pullups (DB flys) KB Swings Walking lunge steps Knees to Elbows (Toes to KB) Push Press (45/65#) (DB PP) Back Extensions (Superman’s) Wall Balls (DB Thrusters) Burpees Double Unders […]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