by Errin Fickling | Feb 23, 2021 | WOD Diary
Workout of the Day WOD: For Time (12 min Cut-off) 21-15-9 Burpee Bar Touch 15-12-9 GTOH @ 40/25 9-6-3 Muscle Up Strength/Skill: Snatch EMOM x 10 Snatch pause in catch. Build or maintain weight.
by Errin Fickling | Feb 22, 2021 | WOD Diary
Workout of the Day Warm-Up: 2 min squat flow or squat hold 2 rounds with empty bar –> 10 x Good mornings 10 x Back Squats Strength/Skill: 4 sets, build in weight A. Find heavy 5RM Back Squat B1. 10 x Back Stepping Lunge B2. Single Arm KB Row B3. 1 x 3 attempts...
by Errin Fickling | Feb 21, 2021 | WOD Diary
Workout of the Day Warm-Up: Flight Simulator 5 minsAMRAP 5 mins 5 x Squats 5 x Push-Ups 5 x Burpess WOD: Every 8 mins x 4 rds 400m Run 50 x Single Arm GTOH 25 x V-Ups
by Errin Fickling | Feb 19, 2021 | WOD Diary
Workout of the Day Strength/Skill: Clean (10 mins) Build to heavy –> Cluster Open WOD: 16.5 21-18-15-12-9-6-3 Thrusters @ 43/29 Bar facing burpees 20 min cut-off (Actual Open For Time)
by Errin Fickling | Feb 17, 2021 | WOD Diary
Workout of the Day WOD: For Time (35 min cut-off) 150 Double Unders 50 Calories 150 Double Unders 50 Calories 150 Double Unders 50 Calories 150 Double Unders *EMOM 4 x Single Arm Devils Press or...
by Errin Fickling | Feb 16, 2021 | WOD Diary
Workout of the Day Strength/Skill: Snatch Build to a heavy Snatch Balance Then do 3 back off sets WOD: For Time (12 min cut-off) 4 rounds – 9 x Hang Squat Snatch @ 50/35 6 x Bar Muscle Ups
by Errin Fickling | Feb 11, 2021 | WOD Diary
Workout of the Day Strength/Skill: Build to heavy Hang Power Clean + Hang Squat Clean + Jerk Open WOD 19.1: AMRAP 15 19 x Wallballs 19 calorie Row
by Errin Fickling | Feb 10, 2021 | WOD Diary
Workout of the Day In pairs both complete, You go – I go 1000 – 800 – 600 – 400 – 200 Metres run Then –> 100 – 80 – 60 – 40 – 20 Double Unders Then –> 5 – 4 – 3 – 2 – 1 Laps in pool Or 18 – 15 – 12 – 9 – 6...
by Errin Fickling | Feb 9, 2021 | WOD Diary
Workout of the Day Strength/Skill: Snatch Hang Power Snatch + Hang Squat Snatch + OHS WOD: 3 RFT 12 min cap 15 x Power Clean @ 45/30 12 x C2B 9 x Power Snatch
by Errin Fickling | Feb 9, 2021 | WOD Diary
Workout of the Day: Strength/Skill: Find heavy 5 rep Strict Press4 sets, build in weight: 1. Back Squat 10 reps 2. Strict T2B 5-15 reps 3. Max reps Strict HSPU C. 5...
by Errin Fickling | Feb 7, 2021 | WOD Diary
Workout of the Day: Work for 3 mins, rest for 2 mins 30 minute cap – 50 x Box Jump Overs 50 x Thrusters @ 45/30 50 x Kettlebell Swings 50 x Overhead Squats 50 x Sumo Deadlift High Pull 50 x Box Jump...
by Errin Fickling | Jan 26, 2021 | WOD Diary
Workout of the Day: For time: 12 min cut-off 30 Box Jump Overs 20 G2OH 60/45 10 Muscle Ups 20 G2OH 60/45 30 Box Jump Overs Strength/Skill: 20 mins A. 5 rep hang muscle snatch B. 5 rep high Hang squat...
by Errin Fickling | Jan 24, 2021 | WOD Diary
Workout of the Day: Running Clock: 0-10 minutes -> 30-20-10 Pull ups HSPU 10-20 minutes -> 30-20-10 Toes to bar Kettlebell swing 24/16 20-30 minutes -> 30-20-10 of Cal bike Cal row 30-40 minutes -> 100 Burpee bar...
by Errin Fickling | Jan 21, 2021 | WOD Diary
Workout of the Day: Strength/Skill: A. Pull + squat clean + hang squat clean B. Power clean + push press + push jerk + split jerk *Build to heavy for both Open WOD 13.2: AMRAP 10 mins 5 shoulder to overhead 10 deadlifts 50/35 15 box...
by Errin Fickling | Jan 20, 2021 | WOD Diary
Workout of the Day: A. MAX WATTS ON ROWER 2 attempts B. In pairs For time: 12 x 400m Run Or 12 x 400m row Buy out – Block run Together or 1km run each Finisher: Coaches Choice (7min...
by Errin Fickling | Jan 20, 2021 | WOD Diary
Workout of the Day: 3 rounds for time (12 min cut-off) 12 x Hang power cleans 60/45 6 x bar muscle ups or 12 x C2B *Clean weight is a medium weight Strength: Power snatch + hang power snatch, build to heavy Then do 3 sets at 80% (20 min...
by Errin Fickling | Jan 20, 2021 | WOD Diary
Workout of the Day: Strength Day: Find heavy 5 rep deadlift B1. Front squat 8-10 reps B2. Max reps strict HSPU, add deficit if you can do more than 15 4 sets build in weight...
by Errin Fickling | Jan 17, 2021 | WOD Diary
Workout of the Day: On a continuous clock: 0 – 15mins: 3 x 5 min rounds 12-7-4 of Thrusters 45/30 this weight is to be light and unbroken reps Bar facing burpees Aiming for a minimum of 1 minute rest 15 – 25mins: 2 x 5 min rounds 3 rounds of 10 Power clean...
by Errin Fickling | Jan 14, 2021 | WOD Diary
Workout of the Day Weightlifting: A. 1 power clean + front squat + jerk (find heavy) B. AMRAP 3 minutes Using 80% of above weight for complex Aim all clean and controlled reps. WOD: Opens 20.1 10 rounds for time: 8 ground to overheads 45/30 10 bar facing burpees ...
by Errin Fickling | Jan 13, 2021 | WOD Diary
Workout of the Day Triple 3 > For Time: 3000m Row 300 Double Unders 3 Mile Run = 4.8KM curve treadmill/outside or 8km bike 40 minute cut off
