YBT WOD's 1-9

What are YBT WOD's

YBT WOD's "Workouts of the day" are Crossfit inspired workouts but instead of focusing on competition our focus is on Longevity using a sustainable approach to fitness . We provide a balanced approach that can be scaled for anyone at any age or fitness level.

Increase all parameters of your fitness

  • Strength
  • Core
  • Flexibility
  • Endurance (Cardio) 
  • Coordination
  • Breathing techniques

these workouts can be done at home or Gym but some equipment will be necessary for most workouts.

here are a few things you may need...
Dumbbells, Barbell, Plates , Jump Rope, Pull up bar, Elastic bands, Ab Wheel , Stability Ball, BOSU Ball . Kettlebells.


NOTE: If your just getting started out we recommend you start with the Scaled down version of WOD 


YBT WOD 180417

YBT WOD 180417

Core: x 4 Sets

Ab Mat x 25 reps 

Jump Rope ( or sub w/ jump Jacks) x 60 reps


Dynamic Warm up 

Worlds Greatest Stretch x 1 set

Up/Down dog x 5 


Endurance  x 3 sets 


Treadmill hill climb ( max incline ) x 4 min 

Rower x 2 min 

Push ups x 25 reps 


Cool down & Stretch

Recovery breath x 3-5 min 

Stretch and or Foam roll 




Scaled down version of WOD


 

Core: x 3 Sets

Ab Mat x 12 reps 

Jumping jacks  x 20 reps


Dynamic Warm up 

Worlds Greatest Stretch x 1 set

Up/Down dog x 5 


Endurance  x 3 sets 

Treadmill hill climb ( max incline ) x 3 min 

Rower x 2 min 

Push ups from knee's x 12 reps 


Cool down & Stretch

Recovery breath x 3-5 min 

Stretch and or Foam roll 

YBT WOD 180418

WOD prescription

Core: x 3 set

Curl up x 20 reps " each side"

Side plank x 10 count breath x 3 sets ( should come to about 1 min on each side) 

Bird Dog hold  x  10 count breath x 3 sets ( should come to about 1 min on each side)


Dynamic warm up x 1 set

3 way band pull aparts x 20 

Hamstring stretch w/band x 20 reps each side 

I.T. band stretch w/band x 30 seconds or more each side

Couch stretch x 30 seconds or ore each side.


Strength 

Part A  x 3 sets 

Bike x 2 min ( max effort) 

V fly w/db on bench x 8 reps

Pullovers on bench w/db x 10 reps

Step overs holding db's x 12 reps each side


Part B x 4 sets 

DB side raises x 10 reps

Concentration curls w/db x 10 each arm.

DB overhead extensions x 10 


Cool down & Stretch 

Breath work ( recovery breathing x 5 min ) 

Stretch and or foam roll

Scaled version of WOD

 

Core: x 3 set

Curl up x 15 reps " each side"

Side plank x 30 sec each side 

Bird Dog x  10  reps each side


Dynamic warm up x 1 set

3 way band pull aparts x 15 reps 

Hamstring stretch w/band x 10 reps each side 

I.T. band stretch w/band x 30 seconds or more each side

Couch stretch x 30 seconds or ore each side.


Strength 

Part A  x 3 sets 

Bike x 2 min ( moderate effort) 

Pec fly on bench x 8 reps

Pullovers on bench w/db x 10 reps

Step overs x 12 reps each side ( over and back = 2 reps) 


Part B x 4 sets 

DB side raises x 10 reps

Concentration curls w/db x 10 each arm.

DB overhead extensions x 10 


Cool down & Stretch 

Breath work ( recovery breathing x 5 min ) 

Stretch and or foam roll

YBT WOD 180419

WOD prescription

Core x 4 sets

Stir the pot w/ball x 10 each direction 

GHD sit up w/ball  x 15  ( secure feet under something)

Hamstring curls w/ball x 20 


Dynamic Warm up x 1 set

Supine ( on back) leg swings x 10 each way each leg 

Scorpions ( on stomach) x 10 each way each leg

Arms slides x 10 


Endurance x 4 sets ( 40 sec on & 20 sec rest ) 

High pulls 

Skaters

Kick box 

Pull throughs w/band

Pec flys w/band 


Cool down & Stretch 

Breath work ( box breathing x 10 reps) 

Stretch and or foam roll 


Scaled down version of WOD

 

Core x 3 sets

Plank x 30 sec 

Curl ups x 10 each side

Glute Bridges x 10 

 

Dynamic Warm up x 1 set

Supine ( on back) leg swings x 10 each way each leg 

Scorpions ( on stomach) x 10 each way each leg

Arms slides x 10 


Endurance x 3 sets 

Note:  40 sec on & 20 sec rest finish all five movements then take a break and repeat ....


High pulls 

Box Step overs 

Mountain climbers 

Pull throughs w/band

Pec flys w/band 


Cool down & Stretch 

Breath work ( box breathing x 10 reps) 

Stretch and or foam roll 

YBT WOD 180420

WOD prescription

Core x 3 sets 

Ab wheel x 15 reps

Back ect x 15 reps

wood chop x 15 reps each side


Dynamic warm up x 1 set 

Black burns ( V,T,H,I )x 20 reps 

2 way legs swings x 20 each leg each way

Pigeon stretch x 30 sec or more each leg


Strength 

Part A x 3 sets 

Note: if you do not have a KB use dumbbells 

Kettle bell swing x 10 

Kettle bell sgl arm overhead press x 8 each arm 

Sgl leg RDL x 6 each leg


Part B x 3 sets

Rev Barbell bicep curls (palms down) x 10   

Barbell bell curls ( palms up ) x 10 

Wrist curls w/barbell ( palms up) x 12

4 way neck hold x 30 sec each position 


Cool down & Stretch 

Breath work ( 20 count breath x 10 ) 

Stretch and or foam roll 

Scaled down version of WOD

 

Core x 3 sets 

Ab wheel x 10 reps

Back ect x 10 reps

wood chop x 10 reps each side


Dynamic warm up x 1 set 

Black burns ( V,T,H,I ) 3 lb db x 15 reps 

2 way legs swings x 10 each leg each way

Pigeon stretch x 30 sec or more each leg.


Strength 


Part A x 3 sets 

Note: if you do not have a KB use dumbbells 

Kettle bell swing x 10 

Kettle bell sgl arm overhead press x 8 each arm 

Sgl leg RDL x 6 each leg


Part B x 3 sets

Rev Barbell bicep curls (palms down) x 10   

Barbell bell curls ( palms up ) x 10 

Wrist curls w/barbell ( palms up) x 12

 

Cool down & Stretch 

Breath work ( 20 count breath x 10 ) 

Stretch and or foam roll 

YBT WOD 180421

WOD prescription

Core x 4 sets

Hollow Rock x 12 

Side Crunch x 12 each side 

Superman x 12 each side 


Dynamic warm up x 1 set

3 way shoulder dislocates x 20 reps

Jefferson curls x 10 reps

Couch stretch x 30 sec plus hold


Strength x 4 sets

Back squat x 8 

Seated row x 12 

Over head db lunge x 14 lunges down switch arms and 14 back  ( 7 per leg =14)  

Treadmill Hill climb x 4 min


Cool down & Stretch 

Breath work 

Stretch and or Foam roll

Don't forget to stretch Stretch

 

Core x 3 sets

Hollow Rock  x 10 

Side Crunch x 8 

Superman x 6 each leg ( 12 x  total) 


Dynamic warm up x 1 set

3 way shoulder dislocates x 15 reps

Jefferson curls x 5 reps

Couch stretch x 30 sec plus hold


Strength x 4 sets

Goblet squat  x 10 

Seated row x 10 

Over head db lunge x 10

Treadmill Hill climb x 4 min


Cool down & Stretch 

Breath work 

Stretch and or Foam roll

YBT WOD 180423

WOD prescription

Core x 3 sets

Walkouts x 8 

Back kicks standing x 10 each leg 

Wood chops hold x 30 sec each side 


Dynamic Warm up x 1 set

6 way should stretch w/band x 30 sec hold 

Hamstring stretch w/band x 10 each leg

I.T. band stretch x 30 sec plus hold each leg


Strength x 4 sets 

Clean & press w/barbell x 4 reps

Pistol squats x 3 each leg 

Burpee x 8 reps

Run ( treadmill) x 2 min 


Cool down & Stretch 

Breath work : 20 count breath x 10 reps

Stretch and or foam roll

Scaled down version of WOD

  

Core x 3 sets

Walkouts x 4 

Back kicks standing x 10 each leg 

Wood chops hold x 30 sec each side 


Dynamic Warm up x 1 set

3 way band pull aparts x 15 

Hamstring stretch w/band  x 10 each leg

I.T. band stretch w/band x 30 sec plus hold each leg


Strength x 4 sets 

DB curl & press  x 10 reps

DB Swings x 10 

Box step ups  x 10 each leg 

 x 8 reps

 Treadmill w/incline  x 2 min 


Cool down & Stretch 

Breath work : 20 count breath x 10 reps

Stretch and or foam roll

YBT WOD 180424

WOD prescription

Core x 3 set

Seated heel taps x 12

Side plank leg raise x 6 each side

Plank toe taps x 6 each side


Dynamic warm up

 

Arm circles complex w/3 lb db

20 x small circles forward 

20 x small circles back

20 x lg circles forward

20 x lg circles backward

Pigeon Stretch x 30 sec plus each leg

Pancake stretch x 30 sec plus


Endurance x 4 sets 

 

Treadmill Hill climb x 3 min

Farmer carry x 60 paces 

Push ups x 30 

Rower x 2 min 


Cool down & Stretch 

Breath work ( apnea breath x 5 sets ) 

Stretch and or foam roll

Scaled down version of WOD

 

Core x 3 set

Seated heel taps x 10

Side plank x 30 sec

Plank x 30 sec


Dynamic warm up

Arm circles complex w/3 lb db

20 x small circles forward 

20 x small circles back

20 x lg circles forward

20 x lg circles backward

Pigeon Stretch x 30 sec plus each leg

Pancake stretch x 30 sec plus


Endurance x 4 sets 

Treadmill  x 3 min

Farmer carry x 60 paces 

Push ups x 10 

Rower x 2 min 

 

Cool down & Stretch 

Breath work ( apnea breath x 5 sets ) 

Stretch and or foam roll

YBT WOB 180425

WOD prescription

 Core : x 4 sets 

Stir the pot w/ ball x 10  circles each direction 

Hug-a- twinkle x 12 reps

Hamstring Curls w/ball  x 14 reps 


Dynamic warm up x 1 set 

Black Burns ( V,T,H,I ) x 20 reps 

4 Point Squats x 10 reps 

Couch Stretch x 30 sec plus each leg 

Pigeon Stretch x 30 sec plus each leg 


 Strength 


Part A x 1 set 

Bike x 4 min 


Part B x 3 sets 

Front squat w/bar x 10 reps

Kosack squat x 20 ( 10 each leg) 

Air Squat x 30 reps 


Part C x  3 sets

Glute Bridge w/bar x 15 reps

Floor Press w/Bar bell x 20 reps 

Push ups x 30 reps 


Cool down & stretch 

Breath work ( 20 count breath x 10 reps )

Stretch and or foam roll 





Scaled down version of WOD

 

Core : x 4 sets 

Plank  x 30 sec 

Back ext machine  x 12 reps

Hamstring Curls w/ball  x 14 reps


Dynamic warm up x 1 set 

Black Burns ( V,T,H,I ) w/3 lb db  x 15 reps 

4 Point Squats x 10 reps 

Standing ankle hold x 30 sec plus each leg 

Couch stretch  x 30 sec plus each leg 


Strength   

Part A x 1 set 

Bike x 4 min 


Part B x 3 sets 

Goblet squat  x 10 reps

Kosack squat x 10 ( 5x each leg) 

Air Squat x 15 reps 


Part C x  3 sets

Glute Bridge w/body weight x 15 reps

Floor Press w/DB  x 15 reps 

Push ups from knees x 10 reps ( from knees) 


 

Cool down & stretch 

Breath work ( 20 count breath x 10 reps )

Stretch and or foam roll 

YBT WOD 180426

WOD prescription

 

Core: x 4 sets 

Ab Mat x 25 

Jump Rope  x 60 


Dynamic Warm up: x 1 set

3 way Shoulder dislocates x 20 reps

Jefferson Curls x 10 reps 

Worlds Greatest Stretch  x 1 


Endurance x 3 rounds 

Note: set times for 40 sec on / 20 sec rest . perform all movements below for 40 seconds then you have 20 sec to get to the next movement after finishing all 5 movements ... take a short break and proceed with next set ...

 

High Pull 

High Knees 

Kick Box 

Kettlebell Swings 

Butt KIcks 

Halos  


Cool Down & Stretch : 

20 Count Breath x 10 sets 

Stretch and or foam roll


Scaled down version WOD

   

Core x 3 sets

Ab Mat x 12

Jumping jacks x 10 


Dynamic Warm up x 1 set 

3 way Shoulder dislocates x 15 

Jefferson Curls x 5 

Worlds Greatest Stretch x 1 

 

Endurance x 3 sets 

 

Endurance x 3 rounds 

Note: set times for 40 sec on / 20 sec rest . perform all movements below for 40 seconds then you have 20 sec to get to next movement after finishing all 5 movements ... take a short break and proceed with next set ...


High Pull 

Box steps 

Kick Box 

Kettlebell Swings 

Butt KIcks 

Halos 

 

Cool Down & Stretch 

20 Count Breath 

Stretch and or foam roll