by Nikole Gessler | Jan 31, 2020 | WODs
WORKOUT AMRAP x 20 MINUTES 40 Single DB Front Squat (50/35)|(35/20) 30 Sit-Ups 20 Alt. DB Snatch 10 Alt. Single DB Burpee *For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground. (Score is Rounds + Reps) Goal – Choose a...
by Nikole Gessler | Jan 30, 2020 | WODs
STRENGTH 3-3-3-3-3 Strict Press* *Start moderate and build to heaviest set of 3. (Score is Weight) WORKOUT 2 ROUNDS FOR TIME 15 Push Press (115/75)|(75/55) 25 Box Jump (24/20) -Rest 1:00- FOR TIME 30 Push Press (115/75)|(75/55) 50 Box Jumps (24/20) (Score is Total...
by Nikole Gessler | Jan 29, 2020 | WODs
EXTENDED WARM-UP 3 SETS 50′ Slow Table-Top Bear Crawl (aka Quadruped)* *5 Strict-Up Downs after each set. 1 Rep of Strict Up-Down is… 1 Air Squat Down 1 Sprawl Back to Plank :01 Pause in Plank 1 Sprawl Up to Squat 1 Air Squat Up (No Measure) WORKOUT 5...
by Nikole Gessler | Jan 28, 2020 | WODs
WORKOUT EMOM x 18 MINUTES MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9, 12, or 15 Toes to Bar MIN 3 – 9, 12, or 15 Hand Release Push-Ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then...
by Nikole Gessler | Jan 27, 2020 | WODs
STRENGTH 3-3-3-3-3 Back Squat* *Start moderate and build to heaviest set of 3. (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 13 Back Squats (155/105)|(115/75) 350/300 Row . (Score is Time) Goal – High volume lower body day. We’re looking to go heavy on the squats...
by Nikole Gessler | Jan 26, 2020 | WODs
SKILL ON A 10:00 RUNNING CLOCK Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up (No Measure) “UPPERCUT” ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power...
