by Nikole Gessler | May 1, 2022 | WODs
WARM-UP 2 ROUNDS 20 In-Place High Knees 12 Alt. KB Deadlift 20 In-Place Butt Kickers 10 Scap Push-Ups Into… AMRAP x 4 MINUTES 6/6 Single Arm Russian KB Swings 6 Burpees 100m Run STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Bench Press (Score is...
by Nikole Gessler | Apr 29, 2022 | WODs
WARM-UP ON A 8:00 RUNNING CLOCK.. 1 ROUND 10 Up-Downs :30 Bar Hang 10 Tuck-ups :30 Plank Into… 1 ROUND 5 DB Up-Downs 10 Strict Knee Raises :30 High Jump Singles 10 Renegade Row (No Push-ups) Into… 1-2 ROUNDS (Time Permitting) 3 DB Burpees 10 Hanging Knee...
by Nikole Gessler | Apr 28, 2022 | WODs
WARM-UP 1 ROUND 10 Jumping Jacks 10 Scap Pull-Ups 10 Air Squats Into… 1 ROUND 8 Toe Touch Jumping Jacks 8 Tuck Ups 8 Jumping Squats Into… 1 ROUND 6 Up-Downs 6 Kip Swings 6 Front Squat + 6 Strict Press STRENGTH ON A 15:00 RUNNING CLOCK… 3 Attempts at...
by Nikole Gessler | Apr 27, 2022 | WODs
WARM-UP GENERAL WARM-UP 2 ROUNDS 30 Crossbody Mountain Climbers 10 Sumo Stance Good Mornings 10 Alt. KB Deadlift 10 Deadbugs 5 Cat Cows Into… ROWING SPECIFIC WARM-UP EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN...
by Nikole Gessler | Apr 26, 2022 | WODs
WARM-UP 10m LINE DRILLS (4:00 Cap) High Knees Butt Kickers High Skip High Knee (Right Leg Only) High Knee (Left Leg Only) Carioca (Down and Back) Broad Jumps 100m Run Into… 2 ROUNDS 10 Step-Ups 10 Lunges 10 WB Push Press* *Round 2 perform WB Front Squat WORKOUT FOR...
by Nikole Gessler | Apr 24, 2022 | WODs
WARM-UP ON A 8:00 RUNNING CLOCK… 3 SETS 5 Reps of IYT with Light Weights* Into… 3 ROUNDS :45 Bike @ Moderate Pace 12 Banded Lat Push Down 12 Banded Face Pull 12 Banded Tricep Extension 12 Alt. Shoulder Taps *Perform with small plates or DB’s in each hand. In a bent...
