Siteplicity – Page 159 – Courage Fitness Durham

WOD for 092716

September 26, 2016SiteplicityDaily Workoutsbar facing burpees, deadlift, situps, wall ball0

Segment 1: With a running clock… AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlift(185/135) 12 Barbell Burpees … Rest 5:00… Segment 2: AMRAP 5 minutes: 35 WB Buy-In 9 DL (225/155) 9 Barbell Burpees … Rest 5:00… Segment 3: AMRAP 5 minutes: 20 WB Buy-In 6 DL (275/185) 6 Barbell Burpees Segment 4: EMOM...

WOD for 092616

September 25, 2016SiteplicityDaily Workoutsback squat, front squat, good morning, split squat0

Segment 1: Back Squat 3RM Back Squat Segment 2: Front Squat 4×7 Front Squat at 70% across Segment 3: Complete 3 Supersets of: A. 8 Bulgarian Split Squats (8/side before switching ) B. 8-12 Good Mornings * Rest 1-2 minutes between rounds.

WOD for 092516

September 24, 2016SiteplicityDaily Workoutsgoblet squat, kettlebell swings, reverse lunge, run, situps0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Deck of Cards WOD Spades – Goblet Squats (52/35) Diamonds – Situps Clubs – Kettlebell Swings (52/35) Hearts: Reverse Lunges Aces: 200m Run

WOD for 092416

September 23, 2016SiteplicityDaily Workoutsdouble unders, muscle ups, row, thrusters0

Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest – from the floor to start set Segment 3: TEAMS of 2: Relay style 21-18-15-12-9: Thrusters (95/65) 40 Double Unders 200m Row

WOD for 092316

September 22, 2016SiteplicityDaily Workoutsburpee box jumps, clean, front squat, jerk, power clean, row0

Segment 1: Front Squat 7×3 at 85%, across Segment 2: Power Clean 5×3 at 80% – reset each rep on the floor Segment 3: AMRAP 12 minutes: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)

WOD for 092216

September 21, 2016SiteplicityDaily Workoutsbox jumps, deadlift, toes to bar, wall ball0

Segment 1: 3 Rounds: 15 Deadlifts (205/145) 25 Wall Balls (20/14) 15 Toes-to-Bar 25 Box Jumps (24/20) Segment 2: Mobility

WOD for 092116

September 20, 2016SiteplicityDaily Workoutshandstand pushups, overhead squat, power snatch, pullups, toes to bar0

Segment 1: AMRAP 15 minutes: 25 Power Snatches (95/65) 25 Pullups 25 Double Unders 25 Handstand Pushups Segment 2: EMOM 10 minutes Odd: 2 Pausing Overhead Squats (:10 at the bottom of each rep) , 95/65 Even: 10 Toes To Bar

Sarrynna Sou

September 20, 2016SiteplicityNews, Success Stories0

Hometown: Durham Age: 23 Occupation: Statistician When did you first start Strength & Conditioningting?: August 2015 What is your favorite movement? Favorite workout? Clean/ “Grace” What is your least favorite movement? Least favorite workout? OHS/ “Glen” Tell us about your sports & fitness background: I’ve always been a runner. Cross country was my favorite season...

WOD for 092016

September 19, 2016SiteplicityDaily Workoutsdouble unders, hang clean, row0

Segment 1: With a running clock… AMRAP 5 minutes: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean (95/65), 25 Double Unders Rest 5:00 Segment 2: AMRAP 5 minutes: 500m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean(135/95), 25 Double Unders Rest 5:00 Segment 3: AMRAP 5 minutes: 250m Row Buy-In…In...

WOD for 091916

September 18, 2016SiteplicityDaily Workoutsbench press, chest to bar pullups, clean, front squat, jerk0

Segment 1: 5×3 Squat Clean and Jerk at 80% reset each rep on the floor Segment 2: Front Squat 5×5 Front Squat at 80% across Segment 3: 5 rounds NOT for time of: Max Rep unbroken Pushups Max rep unbroken C2B Pullups No rest between movements, 3 minute rest between rounds

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