by Nikole Gessler | Dec 15, 2020 | WODs
WARM-UP 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/ :03 OH Hold Into… Shoulder & Trap Smash w/ Empty Barbell… 2-3 SETS x 10 Passes / Each Arm STRENGTH ON A 15:00...
by Nikole Gessler | Dec 15, 2020 | Articles & Videos
We all have things in our lives we want to change. Some are small things. Some are grand sweeping changes that seem overwhelming. The secret is that you don’t have to change everything at once! In fact you shouldn’t… You don’t have to go from never working out...
by Nikole Gessler | Dec 14, 2020 | WODs
WARM-UP 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 8 Scap Push-Ups WORKOUT AMRAP x 18 MINUTES 20/15 Cal Bike 10 Push-Ups 20 DBL DB Suitcase Lunge (50/35)|(35/20) 10 Devil’s Press (Score is...
by Nikole Gessler | Dec 14, 2020 | Articles & Videos
Let’s spend a little bit of time today to talk about this Fitness Pyramid. As you can see, it starts with the wide base of Nutrition and builds to the top where at the peak we see Sport. Just like the actual pyramids weren’t built in a day, neither is your fitness....
by Nikole Gessler | Dec 13, 2020 | WODs
WARM-UP 1 ROUND 1:00 Row (Easy) 10 Glute Bridges 5 Inch Worms Into… 1 ROUND 1:00 Row (Mod) 10 KB Deadlift 20 Mountain Climbers Into… 1 ROUND 1:00 Row (Hard) 10 KB Swings 10 Up-Downs STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) WORKOUT FOR...
