by Nikole Gessler | Jun 16, 2019 | WODs
WORKOUT: FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35)|(35/25) 50 Double Unders 50 Burpee to Target* 50 Double Unders *Target is 6″ or 12″ above standing reach. FINISHER: “BEACH BODY...
by Nikole Gessler | Jun 14, 2019 | WODs
EXTENDED WARM-UP: EMOM x 6 MINUTES MIN 1 & 2 – Ground to Seated L/R MIN 3 & 4 – Sit-up to Lunge L/R MIN 5 & 6 – Lunge to Stand L/R SKILL: AMRAP x 6 MINUTES Full TGU Play! WORKOUT: 4 ROUNDS FOR TIME 20 Deadlift (115/75)|(95/65) 20 Front...
by Nikole Gessler | Jun 13, 2019 | WODs
WORKOUT: “DEATH ROW” EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. FINISHER: “BEACH BODY ABS” 3 SETS 10 Pike-Ups on Rower 30 Russian Twists -Rest...
by Nikole Gessler | Jun 12, 2019 | WODs
WORKOUT: TABATA 8 SETS 20 WORK / :10 REST Tabata 1 – Plate Ground to OH (45/35)|(35/25) Tabata 2 – Box Jump (20″) Tabata 3 – Bottom 2 Bottom Air Squat Tabata 4 – Bike for Cal Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35) -Rest...
by Nikole Gessler | Jun 11, 2019 | WODs
STRENGTH: CLEAN COMPLEX E2MOM x 10 MINUTES… 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. WORKOUT: AMRAP x 14 MINUTES 2 Squat Clean (225/155)|(165/115) 20 Double Unders 10 Toes 2 Bar GOAL – Staying consistent...
