by Nikole Gessler | Nov 1, 2020 | WODs
WARM-UP 2:00 Bike Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat STRENGTH ON A 20:00 RUNNING CLOCK… Find 3RM Clean and Jerk (Score is Weight) WORKOUT FOR TIME 21-18-15* Cal Bike Hang Power Cleans...
by Nikole Gessler | Oct 31, 2020 | WODs
WARM-UP AMRAP x 10 MINUTES 10 Walking Lunges 10 Slam Ball Deadlifts 8 V-Ups 8 Scap Pull-Ups 6 Kip Swings 6 Push-Ups to Pike WORKOUT AMRAP x 4 MINUTES 20 Slam Balls (30/20)|(20/10) 20 Slam Ball Walking Lunges* -Rest 1:00- AMRAP x 8 MINUTES 20 Slam Balls 20 Slam Ball...
by Nikole Gessler | Oct 30, 2020 | WODs
WARM-UP 400m Group Run Into… 3 SETS (8:00 Cap) 10 Slow Single DB Sumo RDL 8 Single DB Front Squat 6 Push-Ups 4 Burpees BENCHMARK WORKOUT “ELM STREET” 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run...
by Nikole Gessler | Oct 30, 2020 | Articles & Videos
In the past week we have posted the first 3 articles in a four part series. Today we will wrap up with the final two ways you can maximize the effectiveness of your workouts – sticking to a schedule and showing up with the appropriate attitude to workout! Stick...
by Nikole Gessler | Oct 29, 2020 | WODs
WARM-UP 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps SKILL 4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional -Rest as Needed b/t Sets- (No Measure)...
