by Nikole Gessler | Apr 22, 2022 | WODs
WARM-UP ON A 8:00 RUNNING CLOCK.. 1 ROUND :45 Row (Arms Only @ Easy Pace) 5/5 Single Leg RDL 5/5 Single Leg Glute Bridge 16 Deadbug Into… 1 ROUND :45 Row (Moderate Pace) 5/5 Single Leg Barbell RDL 12 Barbell Good Morning with :02 Pause at the bottom 15 Straight Leg...
by Nikole Gessler | Apr 21, 2022 | WODs
WARM-UP 1 ROUND 1:00 EZ Bike 10 Bent Arm Banded Pull Aparts 10 Scap Pull-Ups 10 Air Squats* Into… 1 ROUND :45 Mod Bike 10 Straight Arm Banded Pull Aparts 8 Small Kip Swings 8 Alt. Cossack Squats Into… 1 ROUND :30 Hard Bike 10 Straight Arm Banded Lat Pull Down 6 Big...
by Nikole Gessler | Apr 20, 2022 | WODs
WARM-UP 1 ROUND 400m Run 8 Alt. Bird Dogs 6/6 Quad Stretch to Knee Hug 8 Good Mornings Into… 2 ROUNDS 7 Clean Deadlift 7 Upright Rows* 7 Hang Muscle Clean + 1/1 Elbow Punch 7 Strict Press* *Round 2 complete 7 Hang High Pulls & 7 Push Press. BENCHMARK WORKOUT...
by Nikole Gessler | Apr 19, 2022 | WODs
WARM-UP AMRAP x 3 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Step Ups Into… 2 ROUNDS 5 Push-Up to Pike 5 Up-Downs 5 DB Deadlift* 5 Box Jumps *Round 2 Perform DB Bent Over Row STRENGTH 4 SETS 8-12 Reps DB Bench Press* 20 Seated Banded Rows** *Start Moderate, build to...
by Nikole Gessler | Apr 18, 2022 | WODs
WARM-UP EMOM x 6 MINUTES MIN 1 – :30 Max Single Unders + 12 Slow Calf Raises MIN 2 – 12 Slow Med Ball Squats + Max Bootstraps MIN 3 – :30 Slow Barbell RDL + Max Hollow Hold MIN 4 – 30 Double Unders + Max Cat Cow MIN 5 – 12 Med Ball...
by Nikole Gessler | Apr 17, 2022 | WODs
WARM-UP ON A 7:00 RUNNING CLOCK… 1 ROUND 1:00 Row @ Easy Pace 10 PVC Lunge + Pass Through 10 Push-Up to Pike Into… 2 ROUNDS :30 Row @ Mod Pace 8 Barbell RDL 8 Barbell Behind the Neck Strict Press 8 Barbell Back Squat Into… 1-2 ROUNDS :30 Row @ Hard pace 6 Barbell Hang...
