by Nikole Gessler | Aug 1, 2020 | WODs
WARM-UP 1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Pull-Ups 5 Empty Barbell Slow Good Mornings 10 Empty Barbell Bent Over Rows 5 Empty Barbell Slow RDL STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep...
by Nikole Gessler | Jul 31, 2020 | WODs
Weather permitting will be working out OUTSIDE! (No masks required and everyone will have their own equipment.) Bring a filled water bottle, and sunscreen/sunglasses if needed! WARM-UP 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15...
by Nikole Gessler | Jul 30, 2020 | WODs
WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats WORKOUT 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB...
by Nikole Gessler | Jul 29, 2020 | WODs
WARM-UP GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press WORKOUT AMRAP x 20 MINUTES 4-6-8-10 and so on… V-Ups Alt. DB Hang...
by Nikole Gessler | Jul 28, 2020 | WODs
WARM-UP 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean STRENGTH 5-5-5-5-5-5-5 Front Squat* *Start Light and Build to Heavy Set of 5 (Score is Weight) WORKOUT E2MOM x 12...
