by Nikole Gessler | Jan 4, 2021 | WODs
WARM-UP 1 ROUND :30 Walking Knee to Chest :30 Heel to Butt :30 Toe Elevated Walk :30 Heel Elevated Walk :30 High Knees :30 Butt Kickers :30 Alt Single Leg Skip 100m Row Into… 1 ROUND 10 Sit-Ups 10 Scap Push-Ups 10 Groiners Into… 1 ROUND 5 Ring Rows 5 Knee Push-Ups 10...
by Nikole Gessler | Jan 3, 2021 | WODs
WARM-UP 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Front Plank Hold :20 Hollow Hold 4 Burpees EXTENDED WARM-UP ON A 12:00 RUNNING CLOCK… Goat Work! Pick Your Poison & Practice!...
by Nikole Gessler | Jan 2, 2021 | WODs
WARM-UP 4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121) STRENGTH ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy Set of 5 Back Squats (Score is Weight) WORKOUT FOR...
by Nikole Gessler | Jan 1, 2021 | WODs
WARM UP Jump Rope Warm Up :30 each Single Unders 5 Left/5 Right Running In Place Crossovers Backwards 5 Left/5 Right Backwards Backwards Running in Place Backwards Crossovers Double Unders PVCs Forward Pass Throughs Reverse Pass Throughs Good Mornings Overhead Squats...
by Nikole Gessler | Dec 31, 2020 | WODs
WARM-UP 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps BENCHMARK WORKOUT “THE 2021 EXPERIENCE” AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press...
