by Nikole Gessler | Jun 3, 2019 | WODs
STRENGTH: 5×5 Deadlift (Tempo – 3030) *Use 70-75% of 5RM for all sets. WORKOUT: “RIPCORD” 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift 400m Run Today we put our focus on some tempo deadlifts with 5 sets of 5 reps to build control over...
by Nikole Gessler | May 29, 2019 | WODs
Strength: Every 2:30 For 5 Rounds 5 Bench or Floor Presses *Build to 5RM WOD: 3 Rounds of 4:00 On/ 2:00 Off; Pick Up Where You Left Off 20 Single Arm Dumbbell Push Presses/Jerks (10 Each Arm) 10 Toes to Bar 20 Single Arm Dumbbell Power Snatches (10 Each Arm) 10 Toes...
by Nikole Gessler | May 22, 2019 | WODs
Strength: Every Minute For 12:00 Odd: :30 Max Power Snatches Even: :30 Max Push Presses WOD: 10:00 AMRAP 7 American Kettlebell Swings 3 Burpees Purpose of the Workout: Since we did a lot of push ups yesterday for our Murph prep, today our strength portion is going to...
by Nikole Gessler | May 19, 2019 | WODs
Strength/WOD: Every 4:00 For 8 Rounds Odd: 10 Floor Presses 500/450 Meter Row AMRAP Floor Presses in Remaining Time Even: 20 Banded Good Mornings 30 Ab-Mat Sit Ups Purpose of the Workout: The purpose of today’s WOD is to combine our monthly strength focus with a...
by Nikole Gessler | May 12, 2019 | WODs
Strength: Every 2:00 For 8 Rounds Bench or Floor Press 5-5-4-4-3-3-2-2 + 4-6 Plyo/Clapping Push Ups Immediately After *Build Weight WOD: 12:00 AMRAP 2 Deadlifts 4 Strict Pull Ups 6 Pistols (3 Each Leg) 8 Toes-to-Bar Purpose of the Workout: The purpose of the first...
