Siteplicity – Page 123 – Courage Fitness Durham

WOD for 092117

September 21, 2017SiteplicityDaily Workouts0

Segment 1: Core Strengthening: 4 Rounds: 10-20 sec Hollow Hold 10 V-ups 10 Tuck ups 10 Hollow Rocks Rest as needed after the entire set is done. Goal is to complete the set with as little rest between movements as possible Segment 2: Rowing Intervals: 4×500 meters rest 2:00 b/w efforts Scale distance to keep...

WOD for 092017

September 19, 2017SiteplicityDaily Workouts0

Segment 1: Power Snatch (70%/2) x 3 Segment 2: Snatch Pull (90%/2) x 3 Segment 3: AMRAP 8 minutes: 10 Toes to Bar (S1: Knees to Elbows S2: Hanging Knee Raises) 10 Plyo Pushups (Rx: Onto 45s S1: Onto 25s S2: no plates)

WOD for 091917

September 18, 2017SiteplicityDaily Workouts0

Segment 1: Handstand Pushups Practice Then, EMOM 8 minutes: 3-8 reps HSPU Segment 2: For Time: 80 Double Unders (S1: Attempts S2: Singles) 80 Air Squats 800m Run 400m Sandbag Run (50/35) 40 Kettlebell Swings (Rx: 70/52 S1: 52/35 S2: 35/20) 40 Burpees

WOD for 091817

September 17, 2017SiteplicityDaily Workouts0

Segment 1: Power Clean (70%/2) x 3 Segment 2: Power Jerk (80%/2) x 3 Segment 3: 21-18-15-12-9-6-3 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12) DB Press (Rx: 35/20 S1: 25/12 S2: 15/8)

WOD for 091717

September 16, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 7 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115) Segment 2: AMRAP 9: 9 Kettlebell Swings (Rx: 52/35 S1: 40/25 S2: 30/20) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12)

WOD for 091617

September 15, 2017SiteplicityDaily Workouts0

Strength & Conditioning Powerlifting Total

WOD for 091517

September 14, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2 70%/2 75%/2 80%/2 85%/1 Segment 2: Clean Grip Dead Lift (90%/5) x 3 3 second pause in power position Segment 3: For Time: 21-15-9 Squat Snatch (Rx: 95/65 S1: 65/45 S2: 45/30) Chest to Bar Pullups

WOD for 091417

September 13, 2017SiteplicityDaily Workouts0

Segment 1: EMOTM x 16 Minutes 1) Row 200 Meters 2) 50 Double Unders 3) 20 Air Squats 4) Rest Segment 2: 3 Rounds Not for Time: 1)10 Unbroken OHS (From the floor) 2) 60 sec Plank Hold (elbows) 3)1:00 KB Farmers Carry (AHAP)

WOD for 091317

September 12, 2017SiteplicityDaily Workouts0

Segment 1: Push Press (75%/5) x 2 (80%/3) x 2 Segment 2: Push Jerk 65%/2 70%/2 75%/2 80%/2 (85%/1) x 2 Segment 3: AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5 minutes: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00...

WOD for 091217

September 11, 2017SiteplicityDaily Workouts0

Segment 1: Handstand Pushups Practice Then, EMOM 8 minutes: 3-8 reps HSPU Segment 2: Every 3:00 for 7 Rounds: Row 500m 12 Toes to Bar (S1: Knees to elbows S2: Hanging Knee Raises)

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