by Nikole Gessler | Nov 30, 2020 | WODs
WARM-UP AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press STRENGTH E2MOM x 14 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight. (Score is...
by Nikole Gessler | Nov 30, 2020 | Articles & Videos
As we end one long holiday weekend and prepare for the next, we find that this time of year always seems to bring families closer together. Those relatives you don’t see very often make an effort to get together over the holidays. It’s sad to me that we only make an...
by Nikole Gessler | Nov 29, 2020 | WODs
WARM-UP 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Step Ups *Rounds 3 and 4 athletes can perform 6 box jumps STRENGTH FRONT SQUAT 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...
by Nikole Gessler | Nov 28, 2020 | WODs
WARM-UP AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-Ups STRENGTH 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 10 Decline Tempo Push-Ups (31X1)** *Keep Loading Moderate **Feet on (1) or (2) 45# Plates (Score is Weight)...
by Nikole Gessler | Nov 27, 2020 | WODs
WARM-UP AMRAP x 10 MINUTES* 400m Run 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Up-Downs 10 Scap Push-Ups *Easy, For-Quality Pace! PARTNER WORKOUT OPTION IN TEAMS OF 2… FOR TIME* 20 Jerks (155/105)|(115/75) 60 Burpees 40 Jerks 80 Scorpion Tails 60 Jerks 100...
