by Nikole Gessler | Jul 8, 2019 | WODs
5×5 (20X1) Back Squat @65-75% of 1RM* -Rest 2:00 b/t Sets- *Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week. WORKOUT AMRAP x 10 MINUTES 15 Wall Ball (20/14)|(14/10) 25 Double Under GOAL – For the Strength Session,...
by Nikole Gessler | Jul 7, 2019 | WODs
WORKOUT EMOM x 21 MINUTES MIN 1 — 12/10 Cal Bike MIN 2 — 12 Burpee Step-Ups (24/20) MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice) GOAL – The goal for today is to move with a purpose (quick but controlled) at each station and pick a number of...
by Nikole Gessler | Jul 6, 2019 | WODs
BENCHMARK WORKOUT “HELEN” 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35)|(35/26) 12 Pull-ups FINISHER “BEACH BODY ABS” 5 SETS :15 Max Russian Twist (25/15) :45 Knee Tucks -Rest :30 b/t Sets- GOAL – Goal for you should be to push the pace on...
by Nikole Gessler | Jul 5, 2019 | WODs
PARTNER STRENGTH IN TEAMS OF 2… EMOM x 10 MINUTES MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)* *Seated DB press can be done from a bench or box. WORKOUT “DEATH BY BURPEE” MIN 1...
by Nikole Gessler | Jul 4, 2019 | WODs
RECOVERY WORKOUT 3 ROUNDS FOR QUALITY 2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate) -Rest :30- 2:30 – Bike @Moderate Effort -Rest :30- 2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate) -Rest...
