by Nikole Gessler | Apr 5, 2022 | WODs
WARM-UP JUMP ROPE WARM-UP (4:00 Cap) 20 Single Unders 10 Right Leg Singles 10 Left Leg Singles 20 Alt. Singles 10 Forward/Backward Hop 10 Right/Left Hop 10 Scissor Kick Singles 10 Single, Single, High Jump 10 Penguin Hops (Single Tap) 10 Penguin Hops (Double Tap) :30...
by Nikole Gessler | Apr 5, 2022 | Articles & Videos
Whether you love or hate the rower (ergometer), you’re used to seeing it in workouts. You know how to switch the screen from the calorie setting to meters, but what’s actually the difference? Should your strategy in workouts change based on this setting? This is...
by Nikole Gessler | Apr 4, 2022 | WODs
WARM-UP 2 Sets 6 Push-Up to Pike 6/6 Moose Antlers 6 Cat Cows 6/6 Alt. Groiners 2 Sets 6/6 DB Arnold Press 6/6 DB Crossbody Deadlifts 6/6 SA DB Bent Over Row 6/6 SA DB Upright Rows 2 Sets 6 Slam Ball Cossack Squats 6 Slam Ball Hang to Overhead 6 Slam Ball Lunges 6...
by Nikole Gessler | Apr 4, 2022 | Articles & Videos
One of my favorite workouts is the Benchmark Annie (50-40-30-20-10 Double Unders and Sit Ups.) When you see Sit Ups in a workout do you think of them as an easy movement where you can catch your breath before you go on to the real movements? Do you think of them as a...
by Nikole Gessler | Apr 3, 2022 | WODs
WARM-UP ON AN 8:00 RUNNING CLOCK… 2 Sets 100m Run 8 Bootstraps 8 Cossack Squats 8 Push-Up to Pike 2 Sets 100m Run 8 Med Ball Squats 8 DB Strict Press 8 Alt. V-Ups 2 Sets 100m Run 8 Med Ball Thrusters 8 Pike Push-Ups 8 V-Ups STRENGTH 3-3-3-3* Back Squats *Weight starts...
