by Nikole Gessler | Apr 18, 2020 | WODs
WARM-UP 3:00 Run/Bike/Row (increase pace every minute) Into … 2 ROUNDS 5/5 Side Plank Rotations 10 Up-Down + 2 Push-Up 10 Alt. Deadbugs WORKOUT MIN 1 – MAX Up-Downs MIN 2 – 10/10 Single Arm Backpack Suitcase Deadlift MIN 3 – MAX Plank Hold (No...
by Nikole Gessler | Apr 17, 2020 | WODs
WARM-UP 2 ROUNDS :20 ON // :10 OFF MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups WORKOUT 2 ROUNDS FOR TIME 200m Backpack Run 50 Backpack Thrusters 40 Jumping Air Squats 30 Burpees 200m Backpack Run (Score...
by Nikole Gessler | Apr 16, 2020 | WODs
WARM-UP 2:00 Bike/Run (increase pace every :30) into… 2 ROUNDS 10 Glute Bridge-Ups 20 Calf Raises 10 Burpee Broad Jumps 40 Mountain Climbers 10/10 Clam Shells WORKOUT AMRAP x 16 MINUTES 40-30-20-10 Russian Backpack Swings Alt. Backpack Lunges Sit-Ups *In between...
by Nikole Gessler | Apr 15, 2020 | WODs
WARM-UP 2 ROUNDS 25ft. High Knees 25ft. Butt Kickers 25ft. Over the Fence/ Under the Fence 5 Scap Push-Ups on Forearms WORKOUT EVERY 4:00 x 4 SETS 400m Run* 15 Backpack Ground to Overhead 10 Push-Ups *Option to do 2:00 of Up-Downs or Burpees (Score is Time Each Set)...
by Nikole Gessler | Apr 14, 2020 | WODs
WARM-UP 2 ROUNDS :30 Bike/Run/Row/Jump Rope 10 Lunges 10 Alt. See-Saw DB bent over row* (or Backpack Row) WORKOUT AMRAP x 18 MINUTES 12-9-6 Air Squats Alt. Backpack Lunges* Bent over Backpack Rows *Option to wear as a backpack or hold in the front rack position (Score...
by Nikole Gessler | Apr 13, 2020 | WODs
WARM-UP 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill (simulated doubles) :20 Double Unders or Double Under attempts EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of DB Hang...
