Siteplicity – Page 104 – Courage Fitness Durham

WOD for 032718

March 26, 2018SiteplicityDaily Workouts0

Skill: Power Cleans Strength: Power Cleans Complete 10 Single PCs @ 70% every :15-seconds (Rest 1-min) Complete 8 Single PCs @ 75% every :20-seconds (Rest 1-min) Complete 6 Single PCs @ 80% every :25-seconds (Rest 1-min) Complete 4 Singles PCs @ 85% every :30-seconds Metcon: With a Running clock… 2 Rounds for Time: 9-6-3 Power...

WOD for 032618

March 25, 2018SiteplicityDaily Workouts0

Monday Weighted Glute Ham Bridges –10-10–10 Back Squat: 4-3-2 *With 25-min Running clock… Find your heaviest weight for each set Metcon: 5-min AMRAP 40 Double Unders 5 Front Squats (1-min REST) 4-min AMRAP 30 Double Unders 10 Front Squats (1-min REST) 3-min AMRAP 20 Double Unders 15 Front Squats L1: 115/85, DUs L2: 95/65, DUs...

WOD for 032518

March 24, 2018SiteplicityDaily Workouts0

In 4-minutes… 50 Push Jerks Remaining Time: Row for Calories —2-min Rest— In 4-minutes… 50 Calories on the rower Remaining Time: Push Jerks L1: 135/95, 50/40cal L2: 115/85, 50/40cal L3: 105/75, 40/32 cal L4: DB S2OH, 40/32 cal

WOD for 032218

March 21, 2018SiteplicityDaily Workouts0

Skill: Hang Power Snatch Strength: Hang Power Snatch 2-2-2-2 –Use 80% of your Hang Snatch on all 4 sets Metcon: With a 15-min running clock…. Every 3-mins 30 Double Unders 14 DB Snatches 7 HSPU L1: Unbroken DUs, 70/50, 7 Strict HSPU L2: DU, 50/35, 7 HSPU L3: 1/2 attempts (+) 1/2 singles, 35/20, 7...

WOD for 032118

March 20, 2018SiteplicityDaily Workouts0

Skill: Muscle Ups Strength: Front Squat 10-3-10-3 –Find a heavy 10, followed by a heavy 3 (Rest between the 10 and 3) –Try and increase by 5-10lbs on the second set Metcon: 5-4-3-2-1 Front Squats Ring Muscle Ups L1: 155/105, 165/125, 185/135, 205/145, 225/155 L2: 115/85, 135/95, 155/105, 165/125, 185/135, CTB Pull-ups (10-8-6-4-2) L3: 75/55,...

WOD for 032018

March 19, 2018SiteplicityDaily Workouts0

Skill: Midline: 2 Rounds Double KB Single Leg DL (on the ligher side-Range of Motion) :20s Hold in Squat while holding KB (Scale: No KB) 12 V-ups Strength: Bench Press: 12-min EMOM 2 Reps @ 70-85% *Don’t Exceed 85% Metcon: Against 20-mins… –200m Run– then, 5 Rounds 8 Sandbag Over the Shoulder 20 Ab-mat Sit-ups...

WOD for 031918

March 18, 2018SiteplicityDaily Workouts0

Skill: Squat Cleans Strength: Every 2-mins for 7 Rounds 2 Squat Cleans (+) 5 Dips *Don’t exceed 80% of your Squat Clean Metcon: 12-min AMRAP 20 Wall Balls 10 Clean and Jerks –Goal: 3+ Rounds– L1: 185/135, 20/14 L2: 135/95, 20/14 L3: 75/55, 14/12 L4: DB G2OH, 12/10

WOD for 031818

March 17, 2018SiteplicityDaily Workouts0

1000m Row —then— 3 Rounds of: 15 Hang Power Cleans 30 Ab-mat Sit-ups —then— 1000m Row L1: 135/95 L2: 115/85 L3: 95/65 L4: DB Hang Power Cleans

WOD for 031718

March 16, 2018SiteplicityDaily Workouts0

CF Open WOD 18.4

WOD for 031618

March 15, 2018SiteplicityDaily Workouts0

Skill: Pistols Teach Skill 8 Min EMOM – 4-6 pistols Even – Right leg : Odd – Left Leg Strength: Front Squat 6 – 5 – 4 – 3 – 2 – 1 Start @ 60% and increase 5% each decreasing number Metcon: For Time: 10-9-8-7-6-5-4-3-2-1 DB Squat Clean 1-2-3-4-5-6-7-8-9-10 Burpee L1: KB 50/35 L2:...

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