by Nikole Gessler | Jun 21, 2021 | WODs
WARM-UP 2 ROUNDS 8 Alt. Side Lunges 8 Lateral Step Overs 8 Frog Jumps* 8 Scap Pull-Ups Into… 1 ROUND 6 Narrow Stance Air Squat 6/6 Step Back Lunges 6 Box Jumps 6 Small Kip Swings *In a High Plank position, athletes will jump the feet up to the outside of the hands...
by Nikole Gessler | Jun 20, 2021 | WODs
WARM-UP 2 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 5/5 SA DB Press Into… 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Alt. DB Bent Over Row 5 Inch Worms + Push-Up STRENGTH Tempo Strict Press 5×3 @ (31X1)* *Keep weight moderate. (Score is Weight) WORKOUT EMOM x 10...
by Nikole Gessler | Jun 18, 2021 | WODs
WARM-UP 400m Group Jog Immediately Into… 2 SETS 10 Slow Tempo Squats (3131) (w/or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 10 Elbow Punches Immediately Into… 2 SETS 5 Clean Deadlifts 10 Hang Muscle Cleans 5 Hang Squat Cleans EXTENDED WARM-UP ON A...
by Nikole Gessler | Jun 17, 2021 | WODs
WARM-UP 2 ROUNDS 12/10 Cal Row 50 Single Unders 10 Barbell Strict Press w/ :01 Pause OH Into… 2 ROUNDS 12 Alt. Back Rack Elbow Punches 10 Up-Downs 8 Barbell Push Press 6 Tall Jumps w/ :01 Pause in Catch* *Jump up tall, fully extending the hips, and land in a...
by Nikole Gessler | Jun 16, 2021 | WODs
WARM-UP PLAY A GAME → ROWLING! On a 6:00 Clock… Can you hit 100m EXACTLY without going over or under? If you go over, perform 3 Burpees. If you fall short, perform 10 Sit-Ups. WORKOUT EMOM x 28 MINUTES MIN 1 – 8-12 Strict “Odd” Gymnastic Pull* MIN 2...
