by Nikole Gessler | Dec 6, 2020 | WODs
WARM-UP 200m Run Into… 3 ROUNDS 10 Groiner + Twist 8 Med Ball G2OH 6 Med Ball Jumping Squats Into… 200m Run STRENGTH FRONT SQUAT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move...
by Nikole Gessler | Dec 5, 2020 | WODs
WARM-UP 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Goodmorning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs WORKOUT FOR TIME 50 DB Push Press (35/20)|(20/15) 25 DB Renegade Rows 50 Box Jump Overs (20) 25 DB Renegade Rows 50 DB...
by Nikole Gessler | Dec 4, 2020 | WODs
WARM UP 2 Rounds 25 Single Unders 10 Air Squats 10 Cat/Cows 10 Inch Worms 10/10 Split Squats 10 Alt. Box Step Ups PVCs SKILL Review Turkish Get Ups proper technique WORKOUT IDLE HANDS and ALL THAT JAZZ… With a partner, complete: 100 Double Unders 90 Goblet...
by Nikole Gessler | Dec 4, 2020 | Articles & Videos
You are about to enter the last few weeks of 2020. I am sure that you are very grateful to leave 2020 behind and start a new year. This past year certainly has been unexpected with the challenges we all faced. A global pandemic, a need for racial equality and changes,...
by Nikole Gessler | Dec 3, 2020 | WODs
WARM-UP 4 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Bootstrappers STRENGTH DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) WORKOUT 4...
