by Nikole Gessler | Apr 12, 2020 | WODs
WARM-UP 2 ROUNDS :30 Run 10 Alt. Step-Ups (or Reverse Lunges) 5 DBL DB Deadlifts (or Backpack) 5 DBL DB Hang Muscle Snatch (or Backpack) 10 Up-Downs EMOM x 8 MINUTES MIN 1 – 100m Run* MIN 2 – 15 Tuck Jumps *Option to do :30 of High Knees or Shuttle Sprints...
by Nikole Gessler | Apr 11, 2020 | WODs
WORKOUT AMRAP x 16 MINUTES 1:30 Bike, Row, Run, Ski, etc. :30 Star Side Plank L Side :30 Star Side Plank R Side 20 Air Squats 10 Backpack Bent Over Rows (No Measure) OPTIONAL FINISHER 3:00-5:00 Yoga Flow Down Dog Up Dog Child’s Pose (No Measure) Goal – Recovery-style...
by Nikole Gessler | Apr 10, 2020 | WODs
WORKOUT AMRAP x 7 MINUTES 10 Backpack Sumo DL High Pull 10 Backpack Front Squats 10 Tuck-Ups -Rest 1:00- AMRAP x 5 MINUTES 10 Russian Backpack Swings 10 Backpack Front Squats 10 Tuck-Ups -Rest 1:00- AMRAP x 3 MINUTES 10 Backpack Hang Muscle Snatch 10 Backpack Front...
by Nikole Gessler | Apr 9, 2020 | WODs
WORKOUT EMOM x 20 MINUTES MIN 1 – MAX Double-Unders or Toe Taps to Backpack MIN 2 – MAX Alt. Jumping Lunges MIN 3 – MAX Up-Downs MIN 4 – MAX Sit-Ups MIN 5 – Rest (Score is Total Reps) Goal – Use the first round to set the pace for the...
by Nikole Gessler | Apr 8, 2020 | WODs
WORKOUT AMRAP x 15 MINUTES 10 Backpack Shoulder to Overhead 20 Backpack Front Squats 200m Backpack Run (or 1:00 of Weighted Cardio) (Score is Rounds + Reps) OPTIONAL FINISHER 3 SETS :30 Hollow Hold Immediately into … MAX Backpack Plank Hold -Rest as needed b/t...
by Nikole Gessler | Apr 7, 2020 | WODs
WORKOUT EMOM x 18 MINUTES MIN 1 – :50 of Row, Bike, Run (Backpack Optional) MIN 2 – 18 Backpack Ground to Overhead MIN 3 – 15 Push-Ups (Backpack Optional) (No Measure) Goal – Keep moving for the :50 of cardio – no matter what movement you are...
