Siteplicity – Page 162 – Courage Fitness Durham

WOD for 083116

August 30, 2016SiteplicityDaily Workoutsburpees, hang snatch pull, pullups, snatch0

Segment 1: Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch Segment 2: EMOM 30 minutes Odd: 10 Pullups Even: 10 Burpees

Matt Harrell

August 30, 2016SiteplicityNews, Success Stories0

Hometown: Emporia, VA Age: 24 Occupation: Hospital Clinical Pharmacist When did you first start Strength & Conditioningting? May 2016 What is your favorite movement? Favorite workout? My favorite workout is Bodyweight Day – I always feel like I get a workout that engages my entire body. What is your least favorite movement? Least favorite workout? Medicine...

WOD for 083016

August 29, 2016SiteplicityDaily Workoutsdouble unders, kettlebell swings, row, thrusters, toes to bar0

Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes 30 Double Unders 15 KB Swings (52/35) Segment 3: at the 20:00 AMRAP 5 minutes 15 Cal Row 10 Thrusters (95/65)

WOD for 082916

August 28, 2016SiteplicityDaily Workoutsback squat, deadlift, front squat, lunge, push press0

Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30 12 Dumbbell Reverse Lunges (6/side) 9 Dumbbell Dead Lifts – all 4 heads of db must touch the ground on every rep. *Each round must be completed as 36 unbroken...

WOD for 082816

August 27, 2016SiteplicityDaily Workoutspullups, row, run0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 1,000 Meter Row 20 Pullups 400 Meter Run 20 Pullups 1,000 Meter Row

WOD for 082716

August 26, 2016SiteplicityDaily Workoutsbar facing burpees, clean, front squat, power snatch, split jerk, thrusters0

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches

WOD for 082616

August 25, 2016SiteplicityDaily Workoutsdeadlift, double unders, handstand pushups, run, toes to bar0

Segment 1: “Diane” 21-15-9 Deadlifts (225/155) HSPU Scale to finish in less than 12 minutes Segment 2: 21-15-9 Toes To Bar Run 200m Scale to finish in less than 10 minutes Segment 3: For time: 200 Double unders Rest 1 minute 100 Double unders

WOD for 082516

August 24, 2016SiteplicityDaily Workoutspower snatch, run, thrusters0

Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility

WOD for 082416

August 23, 2016SiteplicityDaily Workoutsback squat, hang power clean, pullups, push press0

Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105) Segment 4: For time: 40 C2B Pullups

Michael W Newbauer

August 23, 2016SiteplicityNews, Success Stories0

Hometown: Durham Age: 46 Occupation: Director Residential Education at North Carolina School of Science and Math When did you first start Strength & Conditioningting? May 2014 What is your favorite movement? Favorite workout? Rowing and back squats What is your least favorite movement? Least favorite workout? Running and Strength & Conditioning Open Workout 16.5 Tell us...

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