by Nikole Gessler | Jul 3, 2019 | WODs
Happy Fourth of July! One workout at 9:00am today! WOD: “1776” 100 each, any way you’d like: Double Unders Sit Ups Ring Rows/Pull Ups Push Ups Air Squats Burpees Kettlebell Swings Wall Balls Box Jumps Lunges Then, a 776m run to finish it all off for 1776 reps...
by Nikole Gessler | Jul 2, 2019 | WODs
STRENGTH SNATCH COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Snatch* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across WORKOUT “DOUBLE AMRAP” AMRAP x 4 MINUTES 7 Hang Power Snatch (95/65)|(65/45) 5 Box Jump (24/20) -Rest 2:00- AMRAP x 4 MINUTES 7 Hang...
by Nikole Gessler | Jul 1, 2019 | WODs
SKILL ON A 10:00 RUNNING CLOCK… Handstand Push-up Development WORKOUT ON A 7:00 RUNNING CLOCK… 1000m Row then… Max HSPU in Remaining Time Immediately into… FOR TIME* 35 DB Manmakers (35/20)|(20/10) *In this workout, the Manmaker does not nclude...
by Nikole Gessler | Jun 30, 2019 | WODs
STRENGTH 5×5 (30×1) Back Squat @60-70% of 1RM -Rest 2:00 b/t Sets- *Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM. WORKOUT 4 ROUNDS FOR TIME 200m Run 20/15 Cal Bike 12 Strict Pull-ups...
by Nikole Gessler | Jun 29, 2019 | WODs
FOR TIME 50 Burpees* into… 5 ROUNDS 12 DB Hang Power Clean (50/35)|(35/25) 12 DB Suitcase Box Step-Over (24/20) into… 50 Burpees GOAL – Grunt work, treat it as such. Constantly moving…embrace the discomfort! FOCUS – Focus on efficiency and minimizing...
