by Nikole Gessler | Mar 19, 2020 | WODs
STRENGTH FOR LOAD 20RM Back Squat (Score is Load) WORKOUT FOR TIME 60 Wall Balls (20/14)|(14/10) 60 Pull-Ups 80 Sit-Ups 40 Pull-Ups 40 Wall Balls -Hard Cap 15:00- (Score is Time) Goal – Can you settle into a 20RM?! In the Workout, challenge those Wall Balls, be smart...
by Nikole Gessler | Mar 18, 2020 | WODs
WORKOUT FOR TIME 100m Run 10 HSPU* 10 Box Jump Overs (24/20) 200m Run 20 HSPU 20 Box Jump Overs 400m Run 30 HSPU 30 Box Jump Overs 600m Run 40 HSPU 40 Box Jump Overs 800m Run *Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU....
by Nikole Gessler | Mar 17, 2020 | WODs
STRENGTH FOR LOAD 9-6-3-1-3-6-9 Sumo Deadlift* *All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder. (Score is Load) WORKOUT AMRAP x 13 MINUTES 300/250m Row 20 Single DB Power...
by Nikole Gessler | Mar 16, 2020 | WODs
HERO WORKOUT “TOMMY MAC” 2 ROUNDS FOR TIME 12 Burpees 12 Thrusters (115/75)|(75/55) 12 Burpees 12 Power Snatches (115/75)|(75/55) 12 Burpees 12 Push Jerks (115/75)|(75/55) 12 Burpees 12 Hang Squat Cleans (115/75)|(75/55) 12 Burpees 12 Overhead Squats...
by Nikole Gessler | Mar 15, 2020 | WODs
EXTENDED WARM-UP 3 SETS FOR QUALITY* 5-10 Reps of Strict HSPU or DB Press 5-10 Reps of Strict Ring Rows *Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced. (No Measure) WORKOUT EMOM x 20 MINUTES MIN 1 – 16/13 Cal Bike MIN 2...
by Nikole Gessler | Mar 14, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 500m Row 60 Power Clean (135/95)|(95/65) 1000m Row 40 Power Clean (155/105)|(115/75) 1500m Row 20 Power Clean (185/125)|(135/95) *P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as...
