by Nikole Gessler | May 8, 2022 | WODs
WARM-UP 1 ROUND (8:00 CAP) 1:00 Bike EZ Pace 10 Scap Push-Ups 8 Clean Deadlifts 8 Barbell Strict Press Into… 1 ROUND :45 Bike Mod Pace 8 Alt. Bird Dogs 6 Barbell Upright Rows 6 Barbell Strict Press + :20 OH Hold after final rep Into… 1 ROUND :30 Bike Hard Pace 6 Hang...
by Nikole Gessler | May 6, 2022 | WODs
WARM-UP 2-3 ROUNDS (7:00 CAP) 10/8 Cal Row 8 Alt. Bird Dogs 8 Sumo Stance Good Mornings 5 Reps of IYT’s w. Change Plates* *In a bent over position, with straight arms and thumbs pointed up towards the ceiling, mimic the IYT shape. I for 5 Reps, Y for 5 Reps, and T for...
by Nikole Gessler | May 5, 2022 | WODs
WARM-UP EMOM x 5 MINUTES (:50 ON/ :10 OFF) MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional) MIN 2 – :20 Single Unders into Max Double Unders/Attempts MIN 3 – :20 Bootstrappers into Max Good Mornings MIN 4 – :20 Single Unders...
by Nikole Gessler | May 4, 2022 | WODs
WARM-UP 8 SETS (:20 ON/:10 OFF) Cal Bike* Into… AMRAP x 4:00 4 Push-Up to Pike 6 DB Strict Press 4/4 Lunge** 20 Russian Twists *Increasing paces on the Bike ea RD. **Option for DB Lunges on 2nd RD and beyond. WORKOUT EMOM x 25 MINUTES MIN 1 – 20 Alt DB Goblet...
by Nikole Gessler | May 3, 2022 | WODs
WARM-UP EMOM x 4 MINUTES MIN 1 – 12 Box Step-Ups + Max Groiner on Box MIN 2 – 12 Scap Pull-Ups + Max Kip Swings MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches Into… EMOM x 4 MINUTES MIN 1 –...
by Nikole Gessler | May 2, 2022 | WODs
WARM-UP ON A 7:00 MINUTE CLOCK 1:30 Row (MOD PACE) Into… 2 ROUNDS 10 Bootstraps 10 Alt. Cossack Squats 10 Push-Up to Pike Into… 2 ROUNDS 6 Lunge + Lunge + Air Squat 6 Slamball G2O 30 Crossbody Mountain Climbers Into… 1:30 Row (HARD PACE) STRENGTH ON A 25:00 RUNNING...
