YBT WOD's 20-39

Join the rest of the YBT community for a daily YBT Workout

 

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: Don"t want to train at the gym or your on the road and don't have any equipment ? check out our body weight training programs. 

YBT WOD 180511

YBT Coach gives some tips on to how best to perform the WOD .

Workout prescription

Core: Sets x 2 / Reps x 20 

Toes to bar w/db " on back"

Toe Touches

Side crunches ( 20 each side) 

Air bike ( 10 each side ) 


Dynamic warm up x 1 set

2 way should er dislocates w/band x 20 reps

WIndmills w/light bar x 20 each side

Jefferson Curls x 5

Couch stretch " aldoa method" x 30 sed each side 


Strength x 3 sets

Deadlift x 8

Incline bench press x 8

Treadmill "Tabata" ( 20 sec on/ 10 se rest x 8 sets) 


Cool down & stretch 

Recovery Breath ( deep nasal breathing) 5 min 

Stretch and or foam roll

Don't forget to hydrate !

Drink at least 64 ounces of water per day.

I like to add flavored electrolytes to my  water . Just pour into your bottle and shake. its add's nice fizzy flavor making it easier to drink more water . its a good way to replace some of the electrolytes you loose during exercise and your. 

much healthier then Gatorade and other similar sports drinks.


TIP:  great way to get your kids to drink more water.


Check out our blog " Optimal hydration equals optimal health " 

YBT WOD 180514

 

Core

Dynamic warm up 

Strength 

Cool down & stretch 

Additional Information

Core: x 2 sets 

Plank to push up  x  5 each side

Side plank w/Bosu x 1 min each side

Hollow rock hold w/plate (head down) x 1 min ( 10-25 lb plate) 


Dynamic Warm up: x 1 set

Black burns ( V,T,H,I) " Golf stance" x 20 

Worlds greatest stretch x 1 set

Up/down dog x 3


Strength x 4 sets

Bulgarian squats x 6 each leg

Burpee x 8 

V-Fly on bench w/ db's x 10

Pullovers on bench w/db x 12 

Cardio ( of choice bike , treadmill ect. ) x 2 min 


Cool down & Stretch 

Apnea breath ( 10-40-20 count) x 3 sets 

Stretch and or foam roll

Learn More

This is a content preview space you can use to get your audience interested in what you have to say so they can’t wait to learn and read more. Pull out the most interesting detail that appears on the page and write it here.

YBT WOD 180515

 

Core

Dynamic warm up 

Strength 

Cool down & stretch 

Site Content

Additional Information

This is a long form text area designed for your content that you can fill up with as many words as your heart desires. You can write articles, long mission statements, company policies, executive profiles, company awards/distinctions, office locations, shareholder reports, whitepapers, media mentions and other pieces of content that don’t fit into a shorter, more succinct space.


Articles – Good topics for articles include anything related to your company – recent changes to operations, the latest company softball game – or the industry you’re in. General business trends (think national and even international) are great article fodder, too.


Mission statements – You can tell a lot about a company by its mission statement. Don’t have one? Now might be a good time to create one and post it here. A good mission statement tells you what drives a company to do what it does.


Company policies – Are there company policies that are particularly important to your business? Perhaps your unlimited paternity/maternity leave policy has endeared you to employees across the company. This is a good place to talk about that.


Executive profiles – A company is only as strong as its executive leadership. This is a good place to show off who’s occupying the corner offices. Write a nice bio about each executive that includes what they do, how long they’ve been at it, and what got them to where they are.

Learn More

This is a content preview space you can use to get your audience interested in what you have to say so they can’t wait to learn and read more. Pull out the most interesting detail that appears on the page and write it here.

YBT WOD 180516

 

Core

Dynamic warm up 

Strength 

Cool down & stretch 

Site Content

Additional Information

This is a long form text area designed for your content that you can fill up with as many words as your heart desires. You can write articles, long mission statements, company policies, executive profiles, company awards/distinctions, office locations, shareholder reports, whitepapers, media mentions and other pieces of content that don’t fit into a shorter, more succinct space.


Articles – Good topics for articles include anything related to your company – recent changes to operations, the latest company softball game – or the industry you’re in. General business trends (think national and even international) are great article fodder, too.


Mission statements – You can tell a lot about a company by its mission statement. Don’t have one? Now might be a good time to create one and post it here. A good mission statement tells you what drives a company to do what it does.


Company policies – Are there company policies that are particularly important to your business? Perhaps your unlimited paternity/maternity leave policy has endeared you to employees across the company. This is a good place to talk about that.


Executive profiles – A company is only as strong as its executive leadership. This is a good place to show off who’s occupying the corner offices. Write a nice bio about each executive that includes what they do, how long they’ve been at it, and what got them to where they are.

Learn More

This is a content preview space you can use to get your audience interested in what you have to say so they can’t wait to learn and read more. Pull out the most interesting detail that appears on the page and write it here.

YBT WOD 180517

 

Core

Dynamic warm up 

Strength 

Cool down & stretch 

Site Content

Additional Information

This is a long form text area designed for your content that you can fill up with as many words as your heart desires. You can write articles, long mission statements, company policies, executive profiles, company awards/distinctions, office locations, shareholder reports, whitepapers, media mentions and other pieces of content that don’t fit into a shorter, more succinct space.


Articles – Good topics for articles include anything related to your company – recent changes to operations, the latest company softball game – or the industry you’re in. General business trends (think national and even international) are great article fodder, too.


Mission statements – You can tell a lot about a company by its mission statement. Don’t have one? Now might be a good time to create one and post it here. A good mission statement tells you what drives a company to do what it does.


Company policies – Are there company policies that are particularly important to your business? Perhaps your unlimited paternity/maternity leave policy has endeared you to employees across the company. This is a good place to talk about that.


Executive profiles – A company is only as strong as its executive leadership. This is a good place to show off who’s occupying the corner offices. Write a nice bio about each executive that includes what they do, how long they’ve been at it, and what got them to where they are.

Learn More

This is a content preview space you can use to get your audience interested in what you have to say so they can’t wait to learn and read more. Pull out the most interesting detail that appears on the page and write it here.

YBT wod 180518

 

Core

Dynamic warm up 

Strength 

Cool down & stretch 

Site Content

Additional Information

This is a long form text area designed for your content that you can fill up with as many words as your heart desires. You can write articles, long mission statements, company policies, executive profiles, company awards/distinctions, office locations, shareholder reports, whitepapers, media mentions and other pieces of content that don’t fit into a shorter, more succinct space.


Articles – Good topics for articles include anything related to your company – recent changes to operations, the latest company softball game – or the industry you’re in. General business trends (think national and even international) are great article fodder, too.


Mission statements – You can tell a lot about a company by its mission statement. Don’t have one? Now might be a good time to create one and post it here. A good mission statement tells you what drives a company to do what it does.


Company policies – Are there company policies that are particularly important to your business? Perhaps your unlimited paternity/maternity leave policy has endeared you to employees across the company. This is a good place to talk about that.


Executive profiles – A company is only as strong as its executive leadership. This is a good place to show off who’s occupying the corner offices. Write a nice bio about each executive that includes what they do, how long they’ve been at it, and what got them to where they are.

Learn More

This is a content preview space you can use to get your audience interested in what you have to say so they can’t wait to learn and read more. Pull out the most interesting detail that appears on the page and write it here.

YBT WOD 180519

 

Core

Dynamic warm up 

Strength 

Cool down & stretch 

Site Content

Additional Information

This is a long form text area designed for your content that you can fill up with as many words as your heart desires. You can write articles, long mission statements, company policies, executive profiles, company awards/distinctions, office locations, shareholder reports, whitepapers, media mentions and other pieces of content that don’t fit into a shorter, more succinct space.


Articles – Good topics for articles include anything related to your company – recent changes to operations, the latest company softball game – or the industry you’re in. General business trends (think national and even international) are great article fodder, too.


Mission statements – You can tell a lot about a company by its mission statement. Don’t have one? Now might be a good time to create one and post it here. A good mission statement tells you what drives a company to do what it does.


Company policies – Are there company policies that are particularly important to your business? Perhaps your unlimited paternity/maternity leave policy has endeared you to employees across the company. This is a good place to talk about that.


Executive profiles – A company is only as strong as its executive leadership. This is a good place to show off who’s occupying the corner offices. Write a nice bio about each executive that includes what they do, how long they’ve been at it, and what got them to where they are.

Learn More

This is a content preview space you can use to get your audience interested in what you have to say so they can’t wait to learn and read more. Pull out the most interesting detail that appears on the page and write it here.

YBT WOD 180521

Core : 1 min hold x 2 sets

Hollow Rock hold w/ plate - Side plank w/ Bosu " / Bird Dog Hold 

Dynamic warm up x 1 Set

Black Burns "Golf stance" x 20 / 4 point squat x 10 reps / Couch stretch x 30 sec each side

Strength Part A x 3 sets
Cadence push up's ( 5 count) x 6 reps- Punching ( left/ right) x 25 each arm- Isometric  chest squeeze x 30 sec 

Strength Part B x 3 sets

Cadence rev. rows ( 5 count) x 6 reps- Pull through or Battle rope x 50- Isometric pull w/towel or ring x 30 sec

Strength Part C 

Cadenc

Coaching tips

Additional Information

 

Core : 1 min hold x 2 sets

Hollow Rock hold w/ plate 

Side plank w/ Bosu " 

Bird Dog Hold 


Dynamic warm up x 1 Set

Black Burns "Golf stance" x 20 

4 point squat x 10 reps 

Couch stretch x 30 sec each side


Strength Part A x 3 sets
Cadence push up's ( 5 count) x 6 reps

Punching ( left/ right) x 25 each arm

Isometric  chest squeeze x 30 sec 

Strength Part B x 3 sets

Cadence rev. rows ( 5 count) x 6 reps- Pull through or Battle rope x 50- Isometric pull w/towel or ring x 30 sec

Strength Part C 

Cadence Lunges ( 5 count) x 6 reps each side 

Box Steppers on box x 50  ( 25 each foot)

Wall sit sit hold x 30 sec 


Cool Down & Stretch 

Apnea Breath ( 10-40-20 ) 

Foam roll sore or tight  areas 


Learn More

 This is a fun workout based upon  how athletes train for Strongman competitions. They need tp be able to push and press heavy loads, be explosive and have the ability to hang on to heavy objects of long distances... BUt its not only for Strongmen competions its alll goof for the sport of life to be ready for what comes your way. 


Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. 


Thomas A. Edison

YBT WOD 180522

Core

Dynamic warm up 

Strength 

Cool down & stretch 

Site Content

Additional Information

This is a long form text area designed for your content that you can fill up with as many words as your heart desires. You can write articles, long mission statements, company policies, executive profiles, company awards/distinctions, office locations, shareholder reports, whitepapers, media mentions and other pieces of content that don’t fit into a shorter, more succinct space.


Articles – Good topics for articles include anything related to your company – recent changes to operations, the latest company softball game – or the industry you’re in. General business trends (think national and even international) are great article fodder, too.


Mission statements – You can tell a lot about a company by its mission statement. Don’t have one? Now might be a good time to create one and post it here. A good mission statement tells you what drives a company to do what it does.


Company policies – Are there company policies that are particularly important to your business? Perhaps your unlimited paternity/maternity leave policy has endeared you to employees across the company. This is a good place to talk about that.


Executive profiles – A company is only as strong as its executive leadership. This is a good place to show off who’s occupying the corner offices. Write a nice bio about each executive that includes what they do, how long they’ve been at it, and what got them to where they are.

Learn More

This is a content preview space you can use to get your audience interested in what you have to say so they can’t wait to learn and read more. Pull out the most interesting detail that appears on the page and write it here.