Siteplicity – Page 164 – Courage Fitness Durham

WOD for 081916

August 18, 2016SiteplicityDaily Workoutsback squat, power snatch, toes to bar0

Segment 1: Ascending Ladder for 8 Minutes (keep increasing by 3): 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB (115/80) Segment 2: 6×4 Back Squats same weight across

WOD for 081816

August 17, 2016SiteplicityDaily Workoutskettlebell snatch, turkish get ups0

Segment 1: Turkish Get Ups work up to a heavy single on each side if max out with 70lb KB, complete a single TGU, then try to KB snatch the same load 3x before finishing TGU back to the ground Segment 2: 5 minute KB Snatch Test (52/35) switch hands as many times as needed....

WOD for 081716

August 16, 2016SiteplicityDaily Workoutsdouble unders, front squat, pullups, thrusters, wall ball, weighted pullups, weighted ring dips0

Segment 1: 5 Rounds, NOT for time: 5 Front Squats – you choose the weight 5 Weighted Pullups – you choose the weight 5 Weighted Ring Dips – you choose the weight Segment 2: 2 Rounds: 20 Thrusters (95/65) 20 Pullups 20 Wall Balls (20/14) 20 Double Unders Scale to finish in 12 minutes or...

Tom Amenta

August 16, 2016SiteplicityNews, Success Stories0

Hometown: Durham Age: 35 Occupation: Sales and Marketing When did you first start Strength & Conditioningting? I was first introduced in 2004 when I was overseas but started actively participating in 2007. What is your favorite movement? Favorite workout? My favorite movement is deadlifts and my favorite workout is “Murph” with a weight vest. What is...

WOD for 081616

August 15, 2016SiteplicityDaily Workoutsdeadlift, double unders, row0

Segment 1: Deadlift Work up to a heavy triple Sumo Deadlift with bands Segment 2: 3 Rounds: 60 Double Unders 30 Cal Row 15 Deadlifts (245/165) Scale to finish in less than 15 minutes

WOD for 081516

August 14, 2016SiteplicityDaily Workoutsclean, front squat, overhead squats, pullups, snatch0

Segment 1: With a running clock… 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to work up to a heavy single Snatch Balance 5. 5...

WOD for 081416

August 13, 2016SiteplicityDaily Workoutspush press, run, sumo deadlift high pull0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3 (one working, two resting) 9x200m Run 150 Push Press, 95/65 150 SDHP, 95/65 150 Push Press, 95/65 9x200m Run

WOD for 081316

August 12, 2016SiteplicityDaily Workoutsbox jumps, rope climbs, run, thrusters0

“31 Heroes” Teams of 2, AMRAP 31 minutes: 8 Thrusters (155/105) 6 Rope Climbs, 15′ 11 Box Jumps (30/24) Continuous 400m run w/ sandbag *One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31...

WOD for 081216

August 11, 2016SiteplicityDaily Workoutsback squat, burpees, muscle ups, power clean, row0

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutes

WOD for 081116

August 10, 2016SiteplicityDaily Workoutsbox jumps, deadlift, power clean, wall ball0

Segment 1: Alternating OTM x 20 minutes Odd Minutes – 3 Deadlift (225/155) + 10 Wall Ball (20/14) Even Minutes – 3 Power Clean (135/95) + 7 Box Jumps (24/20) Segment 2: Mobility/ROMWOD Session

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