Siteplicity – Page 102 – Courage Fitness Durham

WOD for 041818

April 17, 2018SiteplicityDaily Workouts0

Skill: Warm-up/Review each of the stations Strength: Gymnastics Pull: Week 2 of 9… Every 3-minutes for 15-minutes 3 Strict Ring Pull-ups + 1 Ring Muscle-up + 4 Dips L1: 4 Strict Ring Pull-ups (+) 2 Ring Muscle-ups (+) 6 Dips L2: 3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 Dips L3: 5 Low...

WOD for 041718

April 16, 2018SiteplicityDaily Workouts0

Skill: Power Cleans Strength: Every 30-seconds for 10-minutes.. 1 Rep every 0:30 seconds (x) 10 minutes *5 minutes at 60% and second 5-minutes at 65% Metcon: (2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (3:00 Work) Time Cap at 12-mins Always Start with: 15 Box Jump Overs Then in remaining time...

WOD for 041618

April 15, 2018SiteplicityDaily Workouts0

Skill: Warm-up then Mobilize for Squats Strength: Week 3 of 9 Front Squats Part A: With a 15-minute running clock find a HEAVY Pause Front Squat (7 sec in bottom/15 in Front Rack position) then, Part B: With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above Metcon: Against...

WOD for 041518

April 14, 2018SiteplicityDaily Workouts0

5 Rounds For Time 20 DB Snatches 20 Burpees L1: 70/50 L2: 50/35 L3: 35/20 L4: 20/15

WOD for 041418

April 13, 2018SiteplicityDaily Workouts0

16 Minute AMRAP: Both Teammates Complete 400 meter Run Buy In 8 Toes 2 Bar 6 Shoulder to Overhead 4 Burpees *1 Partner Works on AMRAP, Switch every full round *1 Partner Holds KB in Farmer’s Carry Position L1: 155/105, 70/52 L2: 135/95, 52/35 L3: 95/65, 44/30 5 Min Rest/Transition 5 Rounds for Time: (15...

WOD for 041318

April 12, 2018SiteplicityDaily Workouts0

Skill: Dumbbell Squat Snatches Strength: Push Press: 8-6-4-2 Find your heaviest weight for each set Metcon: 13 Minute AMRAP 30 Wall Balls 20 Situps 10 Alt Dumbbell Squat Snatches L1: 30/20, 70/50 L2: 20/14, 50/35 L3: 14/12, 35/20 L4: 12/10, 20/15

WOD for 041218

April 11, 2018SiteplicityDaily Workouts0

Skill: Warm-up/Mobilize for Front Squats Strength: Pause Front Squat: Week 2 of 9 Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion) then, Part B: Instructions- With a 15-min Runninc clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above Metcon: Non-Alternating...

WOD for 041118

April 10, 2018SiteplicityDaily Workouts0

Skill: Power Cleans Strength: With a 15-minute Running Clock… Find your heaviest weight: Clean Complex Complex: Clean Pull (+) Power Clean Metcon: 21-15-9 Power Clean Row for Calories Goal: Sub 11-mins L1: 155/105 L2: 115/85 L3: 105/75 L4: DB Cleans or KBS

WOD for 041018

April 9, 2018SiteplicityDaily Workouts0

Skill: Gymnastics Push: Week 1 of 9… 12-minute EMOM 1.) Seated KB Z-Press (6-8reps) 2.) Tate Press with DB (8-10 reps) *from the floor* 3.) Diamond Push-ups (6-8 reps) 4.) Handstand Hold (Hollow) (:30) –Coaches Note: https://www.youtube.com/watch?v=IgSjoXbpy1M (Tate Press) Metcon: Against 25-minutes… 1-mile Run Then 12 Rounds of: 4 HSPU 8 Pull-ups 12 Air Squats...

WOD for 040918

April 8, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: Snatch Wave: 15-minute EMOM Min 1: 60% Min 2: 65% Min 3: 70% Min 4: 75% Min 5: 80% Metcon: 0:00-4:00 8 Bar over Burpees 10 Front Rack Lunges 12 Thrusters 4:00-6:00 Max Double Unders 6:00-10:00 12 Bar Over Burpees 10 Front Rack Lunges 8 Thrusters L1: 135/95, BOB, DUs L2: 95/65,...

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