Siteplicity – Courage Fitness Durham

Kettle bell set at top rated gym near me

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March 16, 2022SiteplicityBlog, Uncategorized, WOD0

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CFD workout for 12/2/2020

December 1, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm-up: A) Mobilize/Stretch Single leg adductor Stretch :30/side Bodyweight RDLs x 5 (33×1) tempo B) 3 Rounds For Quality: 10 alternating Shoulder taps 5 Down Dog Walk-outs 10 Glute Bridges 5/5 Light Strict Presses C) 2 Rounds AFAP 5 Jumping Jacks 3 Jump Squats Workout: Every 3:00 x 5 sets: 7 Updowns 15 KBS10 ea/Single...

CFD workout for 12/1/2020

November 30, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: A) Mobilize/Stretch Foam Roll lats and pecs 30/sec Each B) 3 rounds for Quality: 8 Knee Push-ups 10 Single DB Bent Over Row (both Arms) 12 Band Pull Apart C) Inside: 3 rounds “Tabata” 20sec easy / 10 sec fast (not all out sprint) Row/Bike C) Outside: 4-5 rounds Easy Down / Fast...

CFD workout for 11/30/2020

November 29, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: A) Mobilize/stretch Foam Roll Glutes about 30sec/sideHip Flexor Stretch x :30 ea B) 3 Rounds For Quality: 5 Slow Hands Behind Head good morning 5/leg Step Downs (3 sec controlled lower) 5/side side plank hip raise 30 sec rest b/w rounds C) 3 Rounds AFAP: 10 Lateral Hops 5 Rocket Jumps Workout: Every...

CFD workout for 11/27/2020

November 27, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Workout: 12 Min Ladder 12 DB Box Step Overs 6 Burpees 12 DB Box Step Overs 9 Burpees 12 DB Box Step Overs 12 Burpees etc.. adding 3 burpees each round –Outside- 12 Min Ladder 10/ea Front Foot Elevated Split Squats 6 Burpees 10/ea Front Foot Elevated Split Squats 9 Burpees 10/ea Front Foot Elevated...

CFD workout for 11/25/2020

November 24, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: A) Foam Roll Quads x :30 ea/leg B)Hip Flexor Stretch x :30 ea/leg C)2 Rounds: 10 Split Squats/leg 10 Single Leg Glute Bridge/leg 10 PVC Pipe Push Press D)Clean and Jerk Drills E)Clean and Jerk + Wallball Primer Workout: Every 4:00 x 4 sets 25 Wallballs 13 Power Clean and Jerks

CFD workout for 11/24/2020

November 23, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Tuesday: Warm Up: A) :30 ea/Hamstring/Calf Foam Roll B)Standing Forward Fold x :30 C)3 Rounds: :10 Elbow Plank (as tight as possible) 8 PVC RDL @ 3131 Tempo 5 Knee Pushups D)3 Sets AFAP: 10 Plate Hops or J Jacks 10 Plate Ground 2 Overhead 3 Pushups (plyo if ya got it) E) Deadlift Tech...

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