Siteplicity – Page 165 – Courage Fitness Durham

WOD for 081016

August 9, 2016SiteplicityDaily Workoutsclean, front squat, handstand pushups, jerk, snatch0

Segment 1: 1 rep Max Snatch 15 minutes Segment 2: 1 rep Max Clean and Jerk 15 minutes Segment 3: EMOM 10 minutes: 5 Front Squats for max load 10 HSPU

Holly Ashby

August 9, 2016SiteplicityNews, Success Stories0

Hometown: Durham Age: 40 Occupation: Financial Advisor and Complex Manager When did you first start Strength & Conditioningting? 2007 briefly, then back in January 2014 What is your favorite movement? Favorite workout? Back squats and hill sprints (for anyone that knows me they’ll be shocked). What is your least favorite movement? Least favorite workout? BURPEES! and...

WOD for 080916

August 8, 2016SiteplicityDaily Workouts0

Segment 1: Work up to a heavy double rep Deadlift with bands attached Take 12 minutes Segment 2: 4 Rounds: 500 Meter Row 400 Meter Run 30 Situps Scale to finish in less than 25 minutes Segment 3: 4 Rounds: 50 Double Unders 1 minute rest between rounds

WOD for 080816

August 7, 2016SiteplicityBenchmark WODs, Daily Workouts0

Segment 1: Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch 10 minutes Segment 2: 3×6 Back Squat Segment 3: “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds Endurance (7:30pm): 10 Rounds of run 300m, jog 100m to recover...

WOD for 080716

August 6, 2016SiteplicityDaily Workouts, Partner Workoutshandstand pushups, partner deadlifts0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of two, for time: 20 Partner deadlifts (405 lbs) 20 Handstand pushups 20 Partner deadlifts (315 lbs) 20 Handstand push-ups 20 Handstand push-ups 20 Partner deadlifts (405 lbs) 20 Handstand push-ups 20 Partner deadlifts (315 lbs)

WOD for 080616

August 5, 2016SiteplicityDaily Workoutsfront squat, jerk, power clean, pullups, row, snatch, toes to bar0

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible between sets Segment 3: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes To Bar

WOD for 080516

August 4, 2016SiteplicityBenchmark WODs, Daily Workouts0

Segment 1: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest Segment 2: Recover

WOD for 080416

August 3, 2016SiteplicityDaily Workoutsdouble unders, kettlebell swings, run0

Segment 1: Double Unders Practice Segment 2: AMRAP 15 minutes: Run 400m 25 KB Swings (52/35) 50 Double Unders Segment 3: Mobility

WOD for 080316

August 2, 2016SiteplicityDaily Workoutsclean, jerk, snatch0

Segment 1: OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 30 Muscle Ups for time Segment 2: Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) Toes to Bar 20 seconds of Front Squats, followed by a 10 second break Followed by...

Patricia Love

August 2, 2016SiteplicityNews, Success Stories0

Hometown: VA Age: 36 Occupation: Entrepreneur When did you first start Strength & Conditioningting?: Jan 2016 What is your favorite movement? Favorite workout? I love body weight activity and it probably is credited towards being a former yoga and pilates fanatic. What is your least favorite movement? Least favorite workout? Wall balls! Ugh! Tell us about...

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