Siteplicity – Page 100 – Courage Fitness Durham

WOD for 050918

May 8, 2018SiteplicityDaily Workouts0

Strength: Core: 2 Rounds for Quality :20s Weighted Plank Hold :20s KB FR Wall Sit :20s Superman/Arch Hold :20s Hollow Rock Push Press -10 Minutes to find a 3RM Push Press- -After your 3-Rep Max, 8 Minutes to complete 3-3-3 @ 75% of your 3-rep max Conditioning 2 Rounds of 4-min AMRAPS 0:00-0:59...

WOD for 050818

May 7, 2018SiteplicityDaily Workouts0

Strength Power Snatch 1 Power Snatch Every 0:30s for 10-mins (65-75%) Conditioning 20-min AMRAP 2 Rounds of Row/Run 20/16 Cal. Row 200m Run Then 1 round of pull-up/snatches 10 Kipping Pull-ups 5 Hang Power Snatches L1: 20/16 Cal Row, 200m Run, 5 Ring Muscle Ups, 135/95 L2: 20/16 Cal Row, 200m Run, 10...

WOD for 050718

May 6, 2018SiteplicityDaily Workouts, Uncategorized0

Skill: Weighted Glute Bridges 5-5-5-5 w/ a 4-sec pause at the top Weighted Glute Bridge Strength: (10-MIN) EMOM 6 Deadlifts @ 65-70% 12 KBS (Russian) *Both movements within the same minute Metcon: For Time: -15 Thrusters- then, 3 Rounds: 15 Bar Over Burpees 10 FR Lunges 10 Ball Slams then, -15 Thrusters- L1: 115/85,...

WOD for 050618

May 6, 2018SiteplicityDaily Workouts0

4 Rounds for Time: 10 Single Arm DB OHS 20 Ab-mat Sit-ups 40 Double Unders L1: DB OHS #50/35, GHDs, DUs L2: DB OHS #35/20, Ab-mat Sit-ups, DUs L3: Goblet Squats 52/35, Ab-mat Sit-ups, 1/2 Attempts (+) 1/2 Singles L4: Goblet Squats 35/25, Ab-mat Sit-ups, Singles (No Ratio)

WOD for 050518

May 4, 2018SiteplicityDaily Workouts0

TEAM WORKOUT Against 10-mins—Follow the leader… 18-15-12-9-6-3 Cal, Row Front Squats L1: 115/85 L2: 95/65 L3: 75/55 L4: Goblet Squats (3-min Rest from the last team to finish) 12-min AMRAP- Trading Rounds 12 Alt. DB Snatches 10 Burpees 8 T2B 6 HSPU (L1: T2B,Deficit HSPU (4”/2”), 50/35) L2: T2B, HSPU, 50/35 L3: K2E, Scaled HSPU...

WOD for 050418

May 3, 2018SiteplicityDaily Workouts0

Mobility Front Rack and Lats Strength Every 2-mins for 10-mins (5 Rounds) (Both Stations within the 2-mins) Station 1: 5 Strict Presses Station 2: Strict Pull-ups (3 sets underhand, 2 sets Overhand;Alternate) Conditioning 18 Minute AMRAP 800 Meter Run 40 Deadlifts 30 Pullups 20 S2OH 10 Ring Dips L1:...

WOD for 050318

May 2, 2018SiteplicityDaily Workouts0

Strength: Power Cleans 10-min EMOM: 3 Power Cleans <Touch and Go> 3 Power Cleans TnG: 75-80% Conditioning 12-min AMRAP 200m Run 5 Power Cleans 50 Double Unders L1: 205/145, 200m Run, Unbroken Doubles L2: 135/95, 200m Run, DUs L3: 75/55, 200m Run, 1/2 Attempts (+) 1/2 Singles L4: 20 KBS...

WOD for 050218

May 1, 2018SiteplicityDaily Workouts, Uncategorized0

Strength (Week 5 of 9 Front Squats) Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Position) then, Part B: Instructions- With a 15-min Running clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above Conditioning: Against 7-mins… Up by...

WOD for 050118

April 30, 2018SiteplicityDaily Workouts0

Strength: Breathing and Bracing 10-min EMOM (Alternating) Minute 1: Row Sprint, 200m/150m Minute 2: 0:30 Barbell Overhead Hold Conditioning 2 Rounds – Max Reps: 1 Min – Max Cal Bike/Row 2 Min – Renegade Rows 3 Min – KBS 2 Min – Max Box Jumps 1 Min – Max Sit-Ups 2 Min Rest...

WOD for 043018

April 29, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: Snatch: (3) 5-min EMOMS 1.) 5-min EMOM: 3 reps @ 80% (Not touch and Go) 2.) 5-min EMOM: 2 reps @ 85% (Not touch and Go) 3.) 5-min EMOM: 1 Rep @ 90% Goal: Build Capacity at a high percentage of your 1RM Metcon: (4) Rounds of...

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