by Nikole Gessler | Jul 21, 2019 | WODs
WORKOUT 3 ROUNDS FOR TIME 20 Sumo DL High Pull (115/75)|(95/65) 20 Push Press 800m Run FINISHER “BEACH BODY ABS” 2 SETS 10 Slow Barbell Roll-Outs Max Hollow Hold Max Plank Hold GOAL – The goal is to get acquainted with the SDHP and focus on quick barbell...
by Nikole Gessler | Jul 17, 2019 | WODs
FOR TIME 1 Mile Run into… 50-40-30 Pull-up Push-up* *Hand Release Optional -20:00 Hard Cap- GOAL – You will want to run a hard mile (70-80%) but not a sprint or max effort. Then it’s right to the pull-ups and push-ups…no long break between efforts! We want...
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 | Jul 9, 2019 | WODs
STRENGTH CLEAN COMPLEX EVERY 2:00 FOR 8 SETS 1 Squat Clean* *Start moderate-heavy and build to heaviest single rep. WORKOUT 3 ROUNDS FOR TIME 200m Run 10 C2B Pull-ups 21 Deadlift (225/155)|(155/105) -12:00 Hard Cap- GOAL – Today we want to build to a heavy single for...
by Nikole Gessler | Jul 3, 2019 | WODs
Happy Fourth of July! One workout at 9:00am today! WOD: “1776” 100 each, any way you’d like: Double Unders Sit Ups Ring Rows/Pull Ups Push Ups Air Squats Burpees Kettlebell Swings Wall Balls Box Jumps Lunges Then, a 776m run to finish it all off for 1776 reps...
