by Nikole Gessler | Aug 14, 2019 | WODs
WORKOUT EMOM x 24 MINUTES* MIN 1 – Row for Cals MIN 2 – Up-Down Box Jump (24/20) MIN 3 – KB Farmer Carry (AHAP) MIN 4 – Sit-Ups (GHD Optional) *:45 work / :15 rest for all movements OPTIONAL FINISHER “RUMP PUMP” 3 SETS 25 Glute...
by Nikole Gessler | Aug 13, 2019 | WODs
EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – Run 200m MIN 2 – Plate G2OH WORKOUT 7 SETS FOR LOAD* 1 Deadlift 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk -Rest as Needed b/t Sets- *Sets must be performed unbroken. GOAL – The goal is...
by Nikole Gessler | Aug 12, 2019 | WODs
SKILL ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development Beginner – Transition Drills Intermediate – High Ring Drills Advanced – Mult. Reps or Strict Work WORKOUT AMRAP x 16 MINUTES 50/40 Cal Bike 50 Wall Ball (20/14)|(14/10) 10 Ring...
by Nikole Gessler | Aug 11, 2019 | WODs
STRENGTH 1-1-1-1-1 Back Squat -Rest at Least 2:00 b/t Sets- *Week 7 of Squat Cycle. Start heavy and build toward new 1RM. Today is the day to go for it! WORKOUT FOR TIME 30-20-10 Kettlebell Swing (53/35)|(35/26) Burpee GOAL – Put to test all the work you have put in...
by Nikole Gessler | Aug 10, 2019 | WODs
WORKOUT AMRAP x 14 MINUTES* 8 Push-ups 8 Front Rack Reverse Lunges (75/55)|(65/45) *Every 2:00 including 3,2,1 go perform 8 Hang Muscle Snatch (75/55)|(65/45) COOL DOWN FOR RECOVERY 2:00 Quad Smash (L) 2:00 Quad Smash (R) 2:00 Pec Smash (L) 2:00 Pec Smash (R) GOAL –...
