by Nikole Gessler | Feb 6, 2020 | WODs
BENCHMARK WORKOUT “DEATH ROW” EMOM x 20 MINUTES* MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. **Last seen 10/2/19 (Score is Number of Rounds Completed) POST WORKOUT SKILL 3...
by Nikole Gessler | Feb 5, 2020 | WODs
WORKOUT AMRAP x 15 MINUTES 2 Rope Climb 25 Hang Muscle Snatch (75/55)|(45/35) 75 Double Under (Score is Rounds + Reps) Goal – Get comfortable with the higher skill work today; lighter barbell, rope climbs and double unders. Focus on explosive hips and getting that bar...
by Nikole Gessler | Feb 4, 2020 | WODs
STRENGTH 1-1-1-1-1 Back Squat* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 400m Run 15 Front Squat (135/95)|(95/65) -12:00 Hard Cap- (Score is Time) Goal – For the strength session, you should focus on building...
by Nikole Gessler | Feb 3, 2020 | WODs
WORKOUT DEATH BY (7:00 CAP)…. 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 CAP)… 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00-...
by Nikole Gessler | Feb 2, 2020 | WODs
STRENGTH 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups (Score is Time) Goal – Maintaining tension in the Strict...
by Nikole Gessler | Feb 1, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME 60 Cal Row 60 Pull-Ups 40 Deadlift (275/185)|(185/125) 200 Double Unders 60 Cal Row 200 Double Unders 40 Deadlift 60 Pull-Ups 60 Cal Row *P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be...
