by Nikole Gessler | Jul 24, 2019 | WODs
SKILL EMOM x 8 MINUTES MIN 1 – 3-5 Reps Tall Box Jump* MIN 2 – Max L-Hang or Tuck-Hang *Suggested max height of 36″ WORKOUT 3 SETS FOR MAX REPS 1:00 Cal Row 1:00 Strict Ring Dip or Bench Dip 1:00 Box Jump (24/20) 1:00 Toe to Bar -Rest 1:00 b/t Sets-...
by Nikole Gessler | Jul 11, 2019 | WODs
EXTENDED WARM-UP 3 SETS* 4 Strict Press (10X2) + 4 Push Press (10X2) *:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups. SET 1 – Empty Barbell SET 2 – Building Weight SET 3 – Workout Weight WORKOUT FOR TIME 1000m Row 800m...
by Nikole Gessler | Jun 26, 2019 | WODs
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 150 Cal Bike 600m KB Farmer Carry (70/53) 150 Cal Row 30:00 Hard Cap *P1 works while P2 rests. Partners walk the 600m together switching as needed. FINISHER “BEACH BODY ABS” 3 SETS 30 Heel Taps Over KB 30...
by Nikole Gessler | Jun 18, 2019 | WODs
STRENGTH: SNATCH COMPLEX E3MOM x 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex. WORKOUT: AMRAP x 12 MINUTES 6 Squat Snatch (115/75)|(95/65) 12 Toes to Bar 18/14 Cal Row GOAL – Build more time under tension...
by Nikole Gessler | Jun 13, 2019 | WODs
WORKOUT: “DEATH ROW” EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. FINISHER: “BEACH BODY ABS” 3 SETS 10 Pike-Ups on Rower 30 Russian Twists -Rest...
