Siteplicity – Page 12 – Courage Fitness Durham

CFD workout for 7/27/2020

July 26, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: (2 minutes of light cardio, Row/Bike/Run) 2 Rounds: 12 alternating lunges w/ sampson stretch 10 alternating down dog toe touches 8 Boot strap squats 2 Rounds: 10- Primal Push throughs (Down to up dog and squeeze) 5 – Tempo Knee Pushups (2 seconds down, 2 seconds up) 5 per side – World’s Best...

CFD workout for 7/25/2020

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

Warm up:3 Rounds10 Glute bridges10 Alternating Squat reaches (squat reach arm to ceiling, switch)5 Russian KB Swings10 Jumping Jacks Conditioning:“Kevin Bacon and 50 Cent Make a Music Video”20 Min AMRAP50 KBS50 KB Deadlifts50 KB S2OH (25/side, split as desired)150 Double Unders/Jumping Jacks50 Situps w/ KB Raised Overhead50 Goblet Squats or KB Tatersrest 1:00 before starting...

CFD workout for 7/24/2020

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

Warm up:3-4 rounds:20 Ice Skaters:20 Reach backs:20 Plank on palms:20 Unweighted thrusters Core:3 sets (8 ish mins):20 Hollow Hold:20 Arch Holdrest 1:00 Conditioning:Every 4:00 x 5 setsRow 500/400m or Bike 25/18 cals or Run 400 m6 each Arm Hang Squat Clean Thruster (or 10 Barbell Hang Squat Clean Thrusters) Cooldown:3 Mins Easy Cardio:30 each side...

CFD workout for 7/23/2020

July 22, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up:2 Rounds:5 Split stance good mornnings R5 Split stance good mornings L:10 Hollow hold 2 Rounds(5) 1 and quarter squats5 Strict press + 5 Push press Right5 Strict press + 5 push press Left5 Push-ups Build: Core + DeadliftEvery 3:00 x 4 sets20-30 situps10 Unbroken Deadlifts with a double overhand grip (you can use...

CFD workout for 7/22/20

July 21, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up:5 minutes to run through movements (NOT AMRAP, take your time)6 Split squats right leg6 Split squats left leg:20 Bottom of squat hold20 High Knees6 Boot strap squats Conditioning:Every 2:00 x 4 rounds (0-8:00)20 Wallballs/Medball Thrusters10 Alt.Box Step Ups/Split Squats rest 2:00 (8:00-10:00) Every 2:00 x 3 Rounds (10:00-16:00)20 Alt. Medball LungesMax Reps Russian...

CFD workout for 7/21/2020

July 20, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up:3 Rounds:30 Jog in place10 Windmills8 Alternating Hang Snatch5 Knee Push-ups with 2 second hover above ground on the way down. Build: Pullups/ Ring Rows/ Bent Over RowsEvery :90 x 5 sets (7.5 mins)3-5 Strict Pullups-or-10 Ring Rows-or-10 Bent Over Rows All with a 30X2 Tempo *3 sec down, no pause at the bottom,...

CFD workout for 7/20/2020

July 19, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up:3 Rounds3 Inch Worms + twisted cross each rep6 Scap Push-ups9 Prone Snow angels 3 rounds10 Lateral hops over object10 Bodyweight Goodmornings Build: Floor Press100 reps for time (8 Min Cap)-Every time you put the weight down you must do 7 Burpees over the weight- Conditioning:Work x 3 min, rest :90 x 4 sets...

CFD workout for 07/18/2020

July 17, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 3 Rounds 10 Alternating Standing Knee Hugs to chest 3 Inch Worms with twisted cross 8 Alternating DB Hang Snatches :10 Hollow Hold Conditioning: Every 5 Mins x 4 Rounds 20 Lunge Lunge Squats 20 Single Arm Devils Press 10 Toes 2 Bar or 20 Alt. Single Leg V Ups Cooldown: 1 x...

CFD workout for 07/17/2020

July 16, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 2 Rounds 10 Alternating Toy Soldier Kicks 10 Wide Stance Good Mornings 10 Cat Cow 10 Alternating Standing Upper Body Rotations (wide legs, hands behind head, Rotate upper body left and right) Conditioning: For Time: 15 Min Cap 20-15-10-5 Unbroken Deadlifts -Row/Bike/Run after each round 500m/25/18 cals/400 M Run Cooldown and Mobility: (7...

CFD workout for 07/16/2020

July 15, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 2 Rounds 1 cycle of the Push-up Triad- 3 Wide stance push-ups 3 Regular push-ups 3 Narrow stance push-ups 10 Boot strap squats 8 Up downs 6 Air Squats Build (17 mins) Every :90 x 5 sets 10-15 Floor Press (both arms same time) rest 2:00 Every :90 x 5 sets 10-12 Bent...

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