by Nikole Gessler | Feb 18, 2020 | WODs
STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) WORKOUT AMRAP x 10 MINUTES 6 Push Jerk (155/105)|(115/75) 15/12 Cal Row (Score is Rounds...
by Nikole Gessler | Feb 17, 2020 | WODs
STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift (Score is Load) WORKOUT FOR TIME 30-20-10* Deadlift (245/165)|(165/110) Toes to Bar *50 Double Unders after each full set (Score is Time) Goal – Build to a heavy set of 3 for the day while not...
by Nikole Gessler | Feb 16, 2020 | WODs
WORKOUT FOR TIME 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run (Score is Time) Goal – Long sweaty workout that will...
by Nikole Gessler | Feb 15, 2020 | WODs
EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal of building session is to build...
by Nikole Gessler | Feb 14, 2020 | WODs
WORKOUT AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (70/53)|(53/35) 12 Toes 2 Bar 9 Ring Row or Strict Pull-Up 200m Med Ball Run (20/14)|(14/10) (Score is Rounds + Reps) Goal – Choose movements that you can hold onto for all 18 minutes challenge yourself to go unbroken...
by Nikole Gessler | Feb 13, 2020 | WODs
SKILL ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups* *Different Drills Depending on Level: Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps (No...
