by Nikole Gessler | Apr 18, 2022 | WODs
WARM-UP EMOM x 6 MINUTES MIN 1 – :30 Max Single Unders + 12 Slow Calf Raises MIN 2 – 12 Slow Med Ball Squats + Max Bootstraps MIN 3 – :30 Slow Barbell RDL + Max Hollow Hold MIN 4 – 30 Double Unders + Max Cat Cow MIN 5 – 12 Med Ball...
by Nikole Gessler | Apr 17, 2022 | WODs
WARM-UP ON A 7:00 RUNNING CLOCK… 1 ROUND 1:00 Row @ Easy Pace 10 PVC Lunge + Pass Through 10 Push-Up to Pike Into… 2 ROUNDS :30 Row @ Mod Pace 8 Barbell RDL 8 Barbell Behind the Neck Strict Press 8 Barbell Back Squat Into… 1-2 ROUNDS :30 Row @ Hard pace 6 Barbell Hang...
by Nikole Gessler | Apr 15, 2022 | WODs
WARM-UP 1 ROUND :30 Single Unders 10/10 Lunges 10 Up Down Step-ups 1:00 Bike (Easy Pace) 1 ROUND :30 High Jump Single Unders 8/8 Single DB Box Step-ups 10 Box Jumps 1:00 Bike (Moderate Pace) 1 ROUND :30 Double Unders / Double Under Attempts 10 Alt. DB Box Step-Ups 10...
by Nikole Gessler | Apr 14, 2022 | WODs
WARM-UP QUICK RUN DRILLS (25 ft Each) Walking Knees to Chest Walking Heel to Butt Walking Figure 4 High Knees Butt Kickers High Skips Lateral Skips (Down and Back) Into.. 200m Run Into… 1 ROUND 10 Alt Cossack Squats 10 Alt. 90/90 Stretch 5 Bootstrappers 5 Inch Worms...
by Nikole Gessler | Apr 13, 2022 | WODs
WARM-UP 2 SETS ON A 5:00 RUNNING CLOCK… 8 Slow I.Y.T’s* 10 Bootstrappers 12 Plank Shoulder Taps** *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! I+Y+T=...
