Siteplicity – Page 13 – Courage Fitness Durham

CFD workout for 07/15/2020

July 14, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 2 Rounds (4 minutes) NO REST BETWEEN MVMNTS & ROUNDS :30 Jog in place :30 Standing Windmill (Wide legs, one hand behind head, other hand reaches down to touch opposite foot, back to standing) :30 Grasshoppers Right leg :30 Grasshoppers Left leg Conditioning: (34 mins) EMOTM x 4 Mins Row/Bike/Run x (200/150)(10/7 cals)(100...

CFD workout for 07/14/2020

July 13, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 3 Rounds: Tabata Up Dog into Down Dog Plank March (palm plank, alternate lifting arms straight out in front of you) :10 Single leg hops L, :10 Single leg hops R Scap Pushups on Knees Build: Every 3:00 x 4 sets 10 Strict Press + 10-15 Push Press @ Same weight without putting...

CFD for 7/13/2020

July 12, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 3 Rounds :20 Standing Wide leg forward fold 10 Cossack Lunges (total) 10 Strict press 10 split squats each leg (feet stay stationary) Build: Every 2:00 x 4 sets: 10 Alt. Front Racked Lunges 5 Tempo Front Squats @ 3331 Tempo Conditioning: 5 Rounds for time: 15 Min Cap 12 Thrusters 20 Situps...

CFD workout for 7/11/2020

July 10, 2020SiteplicityDaily Workouts, Endurance Workouts, Hustle Workouts0

#IamVanessaGuillen For Time: 30 Min Cap 4 Rounds 22 Burpees 22 KBS 22 Double Unders or Jumping Jacks 22 Hang Cleans (barbell or DB) -Buy Out: 70 cal Row or 50/35 cal bike or Run 800M Vanessa disappeared on 4/22. Her remains were found 70 days later on July 1’st

CFD Workout for 7/10/20

July 9, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 2 Rounds 10 Up Downs 20 Alternating Shoulder Taps 10 Alternating Toy Soldier Kicks 10 Alternating Lunges in a plank 10 Alternating Hang DB Snatches Conditioning: Every 2:00 x 5 sets 5 Touch and Go Power Snatches ( or 10 alt. DB Snatches) 10 Lateral OTB Burpees (or over DB) *Stay light on...

CFD workout for 7/9/20

July 8, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: Tabata (3 Rounds) Feet together Reach Backs (Feet Together, Reach down and touch floor behind feet, then come back to standing) Reverse Bodyweight Lunges Alternating Knee Hugs into the Chest Ice Skaters Build: Every 2:00 x 5 sets 10 RDL’s (barbell or KB) 20 Alt. Russian Twists Conditioning: Every 4 mins x 4...

CFD workout for 07/8/20

July 7, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 2 Rounds 10 Big Arm Circles Forward 10 Big Arm Circles Back 10 Reach Backs 10 Knee Push-ups :10 Hollow Hold Build: Every :90 x 5 sets 6-12 Bent Over Rows, Ring Rows, or Pull Ups Conditioning: (Power) 5 Rounds: (12 Min Cap) 15 Kettlebell Swings 12 Push Ups 9 V Ups Cooldown:...

CFD workout for 07/7/20

July 6, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 3 Rounds 5 Tall Grasshoppers each Leg 20 Jumping Jacks 10 Alternating Squat Reaches 5 Air Squats + 5 Jump Squats Conditioning: Every 2:00 x 10 sets (20 mins total) 1) Row/Bike/Run x( 250m)(15/12 cals)(200 M) 2) 15 Squats (Goblet or Front Squats) *The cardio and squats are done on different intervals -from...

CFD Workout for 07/06/2020

July 5, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 2 Rounds :20 Run in place :20 High knees :20 Sumo Squats 5 Inch worms with 4 Shoulder taps each rep (no push-up) 10 Strict Press with Dbs or empty barbell Build: Every :90 x 5 sets 5 Hang Power Cleans + 5 Push Press with a 3 sec lower on each rep...

CFD Workout for 07/4/20

July 3, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 2 Rounds 10 Samson Lunges 10 Toy Soldier Kicks 5/5 Bird Dogs 10 Good Mornings 10 Sumo Inch Worms (NO push up) Conditioning: On a 25 Minute Running Clock… Complete 50 Reps of each exericise in order. Finish all 50 reps before you move on to the next exercise Floor Press (Barbell or...

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