by Nikole Gessler | Jun 22, 2019 | WODs
RECOVERY WORKOUT: AMRAP x 24 MINUTES 600m Run (EASY) 1:00 Plank Hold 400m Run (MODERATE) :45 Sit-ups 200m Run (HARD) :30 Bar Hang* *Tuck or L-Position Optional OPTIONAL FINISHER: “RUMP PUMP” NOT FOR TIME 200m Walking Lunge GOAL – Recovery workout; focus is...
by Nikole Gessler | Jun 20, 2019 | WODs
STRENGTH: 5×3 (30×1)* Front Squat *Moderate loading across all sets. WORKOUT: “POINT BREAK” FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee GOAL – Look to find a weight that’s tough but allows you to stick to the given...
by Nikole Gessler | Jun 19, 2019 | WODs
WORKOUT: “DOUBLE EMOM” EMOM x 8 MINUTES MIN 1 – Max Distance KB Farmer’s Carry (70/53)|(53/35) MIN 2 – 25 Push-ups -Rest 2:00 b/t EMOMs EMOM x 8 MINUTES MIN 1 – Max KB Suitcase Lunge (70/53)|(53/35) MIN 2 – 5/5 KB Single Arm...
by Nikole Gessler | Jun 18, 2019 | WODs
STRENGTH: SNATCH COMPLEX E3MOM x 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex. WORKOUT: AMRAP x 12 MINUTES 6 Squat Snatch (115/75)|(95/65) 12 Toes to Bar 18/14 Cal Row GOAL – Build more time under tension...
by Nikole Gessler | Jun 17, 2019 | WODs
SKILL: EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT WORKOUT: 6 SETS AMRAP x 3 MINUTES 5 HSPU 10 Slam Ball (30/20)|(20/10) 50m Sprint -Rest 1:00 b/t each AMRAP GOAL – Repeatable unbroken efforts…we want to see almost...
