by Nikole Gessler | Dec 14, 2019 | WODs
EXTENDED WARM-UP 3 SETS 3-5 TNG Power Snatch* *Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell. WORKOUT FOR TIME 20-16-10 Power Snatch (95/65)|(65/45) Back Rack Forward Lunge -Rest 3:00- 16-12-8 Power Snatch...
by Nikole Gessler | Dec 13, 2019 | WODs
PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 10k Row* *Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period. GOAL – Consistent,...
by Nikole Gessler | Dec 12, 2019 | Uncategorized, WODs
STRENGTH 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. WORKOUT FOR TIME 30 Front Squat...
by Nikole Gessler | Dec 11, 2019 | WODs
WORKOUT EMOM x 16 MINUTES MIN 1 – 16/13 Cal Bike MIN 2 – 5 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. GOAL – Pick a VERY challenging calorie number for the...
by Nikole Gessler | Dec 10, 2019 | WODs
SKILL ON A 8:00 RUNNING CLOCK… Build safely to a Max Height Box Jump* *No “step” into jump. Start with both feet planted on each attempt. BENCHMARK WORKOUT “STRAIGHT 100.” FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps...
by Nikole Gessler | Dec 9, 2019 | WODs
STRENGTH 5-3-1 Push Press *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure1RM will happen next week. WORKOUT “DOUBLE AMRAP” AMRAP x 4...
