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 23, 2019 | WODs
STRENGTH 5×3 (20X1) Back Squat @70-80% of 1RM* -Rest at Least 2:00 b/t Sets- *Week 4 of Squat Cycle. Heavier than the previous week’s 5×3. WORKOUT AMRAP x 9 MINUTES 9 Overhead Squats (95/65)|(65/45) 9 Bar Facing Burpees GOAL – Continue to build squat...
by Nikole Gessler | Jul 22, 2019 | WODs
WORKOUT EMOM x 24 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – Gymnastic Pull of Choice* MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy) *Options for Gym. Pull… 5-10 Ring Rows 5-10 Strict Pull-ups 5-15 Kipping Pull-ups 1-2 Legless Rope...
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 20, 2019 | WODs
WORKOUT “TRIPLE AMRAP” AMRAP x 5 MINUTES 5 KB Swing (53/35)|(35/26) 5 Wall Ball (20/14) 5 Up-Down 10 KB Swing 10 Wall Ball 5 Up-Down 15 KB Swing 15 Wall Ball 5 Up-Down …and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout. -Rest 2:00-...
