by Nikole Gessler | Sep 4, 2019 | WODs
WORKOUT EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups MIN 2 — Row or Bike, Moderate...
by Nikole Gessler | Sep 2, 2019 | WODs
WORKOUT FOR TIME 1000m Row 800m Run 80 Double Unders 40 Single DB Step-Ups (50/35)|(35/25)|(24/20) 500m Row 400m Run 40 Double Unders 20 Single DB Step-Ups (50/35)|(35/25)|(24/20) -24:00 Time Cap- OPTIONAL FINISHER 3 SETS 10/10 Single DB Bent Over Row 10 Strict...
by Nikole Gessler | Sep 1, 2019 | WODs
EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)* MIN 2 – 10/8 Cal Bike *Focus should be on maintaining the False Grip the entire pull. WORKOUT AMRAP x 16 MINUTES 20/15 Cal Bike 20...
by Nikole Gessler | Aug 30, 2019 | WODs
“WHISKEY TANGO FOXTROT” FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back...
by Nikole Gessler | Aug 30, 2019 | WODs
STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21...
