Siteplicity – Page 160 – Courage Fitness Durham

WOD for 091816

September 17, 2016SiteplicityDaily Workoutsgoblet squats, row, walking lunges0

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 4 AMRAP 20 minutes: 12/8 Calorie Row 10 Goblet Squats (70/52) 50’ Walking Lunges Complete 1 complete round then rotate

WOD for 091716

September 16, 2016SiteplicityDaily Workoutsbox jumps, burpees, kettlebell swings, row, thrusters0

Segment 1: AMRAP 9 minutes 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (24/20) Segment 2: 10-9-8-7-6-5-4-3-2-1 Thruster (115/80) 100-200-300-400-500-600-700-800-900-1000m Row

WOD for 091616

September 15, 2016SiteplicityDaily Workoutsfront squat, handstand pushups, overhead squat, power clean0

Segment 1: Front Squat 8×3 at 80%, across, rest 2 minutes between sets Segment 2: Power Clean 5×3 at 75% – No TnG Segment 3: 21-15-9 Overhead Squat (115/80) Handstand Pushups Run 400m

WOD for 091516

September 14, 2016SiteplicityDaily Workoutskettlebell swings, pushups, situps0

Segment 1: 21-18-15-12-9-6-3 Kettlebell Swings (52/35) Pushups Situps Segment 2: Mobility

WOD for 091416

September 13, 2016SiteplicityDaily Workoutsbox jumps, burpees, clean, double unders, jerk, overhead squat, pullups, ring muscle ups, snatch, toes to bar, wall ball0

Segment 1: Snatch 5×3 at 75% no TnG – Pause for 5 seconds at the bottom of each squat Segment 2: AMRAP 20 minutes: 50 Wall Ball 50 Double Unders 40 Box Jumps 40 Toes to Bar 30 Pullups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Ring Muscle Ups Segment 3: EMOM 10 minutes: Odd:...

Stoney Bowman

September 13, 2016SiteplicityNews, Success Stories0

Hometown: Durham Age: 42 Occupation: RN When did you first start Strength & Conditioningting? The first time was in 2012. I started again in August 2015 What is your favorite movement? Favorite workout? Thrusters are my favorite movement. I have to say I really enjoy “Fight Gone Bad” What is your least favorite movement? Least favorite...

WOD for 091316

September 12, 2016SiteplicityDaily Workoutsdeadlift, double unders, front squats, thrusters0

Segment 1: With a running clock… AMRAP 5 minutes: 60 Double Unders 21 Deadlift (95/65) Rest 5:00 Segment 2: AMRAP 5 minutes: 45 Double Unders 15 Front Squats (95/65) Rest 5:00 Segment 3: AMRAP 5 minutes: 30 Double Unders 9 Thrusters (95/65)

WOD for 091216

September 11, 2016SiteplicityDaily Workoutsfront squat, overhead squat, push press, toes to bar0

Segment 1: 3RM Overhead Squat Segment 2: 5×5 Front Squat at 75% across Segment 3: 5 rounds NOT for time of:* Max Push Press, Bodyweight Max Toes To Bar No rest between movements, but 3 minute rest between rounds

WOD for 091116

September 10, 2016SiteplicityBenchmark Hero WODs, Daily Workoutsfront squat, jerk, power clean, pullups0

“Hammer” 5 Rounds, each for time: 135-lb. power cleans, 5 reps 135-lb. front squats, 10 reps 135-lb. jerks, 5 reps 20 pull-ups Rest 90 seconds between rounds U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat...

WOD for 091016

September 9, 2016SiteplicityDaily Workoutshandstand pushups, power snatch, run0

Segment 1: 5 rounds of: Run 200m 1:30 rest Segment 2: 5 rounds NOT for time of: Max unbroken reps of Power Snatch, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting overhead is OK. Max unbroken reps of HSPU No rest between movements, 3 minute rest between rounds...

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