by Nikole Gessler | Jul 13, 2019 | WODs
PARTNER STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. -20:00 Hard Cap- WORKOUT FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to...
by Nikole Gessler | Jul 12, 2019 | WODs
9 Rounds 200m Run 9 DB Snatch 9 Burpee over DB
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 10, 2019 | WODs
WORKOUT TABATA 8 SETS, :20 WORK / :10 REST TABATA 1 Box Jump (20) TABATA 2 Push-Ups TABATA 3 DB Bent Over Row (35/25)|(25/15) TABATA 4 Wall Ball (20/15)|(15/10) TABATA 5 Strict Hollow Flutter Kicks FINISHER “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration...
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...
