by Nikole Gessler | Aug 19, 2019 | WODs
WORKOUT FOR TIME 1000m Row Immediately into… 3 ROUNDS 10 Single DB Burpees (50/35)|(35/25)* 20 SA OH DB Lunge** 40 Double Unders *For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand. **For the lunges, Alternate legs every rep....
by Nikole Gessler | Aug 18, 2019 | WODs
STRENGTH 3-3-3-3-3 Push Jerk* *Start moderate and build to heavy, but doable, set of 3. WORKOUT FOR TIME 15-12-9 Push Jerk (135/95)|(95/65) 12-12-12 Cal Bike immediately into… 6-9-12 Push Jerk (155/105)|(115/75) 12-12-12 Cal Bike GOAL – Generate a powerful hip...
by Nikole Gessler | Aug 17, 2019 | WODs
BENCHMARK WORKOUT “THE CHIEF” 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (135/95)|(95/65) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- GOAL – Classic workout! But to get the real benefit behind this one, you need to be able to cycle movements quickly and...
by Nikole Gessler | Aug 16, 2019 | WODs
WORKOUT FOR TIME 800m Run 40 Pull-ups 40 Walking Lunges 800m Run 40 Toe 2 Bar 40 Walking Lunges 400m Run 20 Pull-ups 20 Walking Lunges 400m Run 20 Toe 2 Bar 20 Walking Lunges -30:00 Time Cap- GOAL – We want to see you with consistent run efforts (no significant drop...
by Nikole Gessler | Aug 15, 2019 | WODs
STRENGTH E2MOM x 10 MINUTES 1 Hang Squat Snatch + 2 Overhead Squats *Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS. WORKOUT “DOUBLE AMRAP”* AMRAP x 6 MINUTES 1 Hang Squat Snatch...
