by Nikole Gessler | Jan 9, 2021 | WODs
WARM-UP AMRAP x 5 MINUTES 10 Narrow Stance Squats 5 Push-Up to Pike 10 Squat Jumps 5/5 Single Leg V-Ups Immediately into… AMRAP x 5 MINUTES 10 Alt. Curtsey Squats 5 Push Press 10 Front Squats 5 Hanging Knee or Leg Raises WORKOUT 5 SETS ON 3:00 RUNNING CLOCK 12 Alt...
by Nikole Gessler | Jan 8, 2021 | WODs
WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Tuck Jumps 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold ROWLING (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the...
by Nikole Gessler | Jan 7, 2021 | WODs
WARM-UP 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom of Push-Up 4 – Press up to top of Push-Up 5 – Jump feet in 6 – Jump &...
by Nikole Gessler | Jan 6, 2021 | WODs
WARM-UP 3 SETS 10/10 Thoracic Rotations 10 Alt Groiners 10 Alt Samson Lunges Into… 3 SETS 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge 20 Deadbugs / Hollow Flutter Kicks WORKOUT 4 SETS FOR QUALITY 3/3 DB Turkish Get-Ups (Athlete Choice) 12/12...
by Nikole Gessler | Jan 5, 2021 | WODs
WARM-UP 2 ROUNDS :30 Bike :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB BASELINE WORKOUT BASELINE III I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead...
