by Nikole Gessler | Dec 8, 2019 | WODs
EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 1L / 1R Turkish Get-Up (Building) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack WORKOUT AMRAP x 20 MINUTES 15 Up-Downs 30 Double Unders...
by Nikole Gessler | Dec 7, 2019 | WODs
PARTNER WORKOUT FOR TIME 200m Sprint 30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Squat Clean (185/135)|(135/95) 30 Toes 2 Bar 200m Sprint...
by Nikole Gessler | Dec 6, 2019 | WODs
SKILL EMOM x 8 MINUTES MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building) MIN 2 – Practice Full Climb or Scaling Option WORKOUT EMOM x 15 MINUTES MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20) MIN 2...
by Nikole Gessler | Dec 5, 2019 | WODs
STRENGTH 3-3-3* Front Squat *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. “POINT BREAK” FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar...
by Nikole Gessler | Dec 4, 2019 | WODs
WORKOUT 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9 Strict Pull-Ups 12 HSPU or Seated DB Strict Press 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35) GOAL – Identifying a challenging, yet realistic weight on the Deadlift. This should be a weight that is...
by Nikole Gessler | Dec 3, 2019 | WODs
STRENGTH 3-3-3* Push Press *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. WORKOUT FOR TIME 50/40 Cal Bike 50 Up-Downs PARTNER FINISHER IN TEAMS OF 2… FOR...
