by Nikole Gessler | Dec 20, 2019 | WODs
SKILL 5 SETS* 2/2 Single Arm KB Russian Swing 2/2 Single Arm KB Clean 2/2 Single Arm KB Snatch -Rest as Needed b/t Sets- *Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist. WORKOUT FOR TIME 150...
by Nikole Gessler | Dec 19, 2019 | WODs
EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight BENCHMARK WORKOUT “CALIFORNIA LOVE” FOR TIME 30 Squat Clean...
by Nikole Gessler | Dec 18, 2019 | WODs
WORKOUT EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20) MIN 2 – MAX Double Unders MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25) *:50 work / :10 rest for all working minutes. **If you have a weighted jump rope, use it. For...
by Nikole Gessler | Dec 17, 2019 | WODs
STRENGTH ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat* *Retest of 1RM from beginning of Wendler Cycle BENCHMARK WORKOUT “SPEED DEMON” 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -8:00 Hard Cap- GOAL – Have a plan!...
by Nikole Gessler | Dec 16, 2019 | WODs
EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 — 5-8 DB Renegade Rows* MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R WORKOUT AMRAP x 20 MINUTES 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Bike *Athlete choice each...
by Nikole Gessler | Dec 15, 2019 | WODs
STRENGTH ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press* *Retest of 1RM from beginning of Wendler Cycle BENCHMARK WORKOUT “PUSH. PULL.” FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row After Every Set -15:00 Hard Cap- GOAL – It’s...
