Siteplicity – Page 17 – Courage Fitness Durham

CFD workout for 05/30/20

May 29, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 3 Rounds10 Reach Backs10 Good Mornings (Each Round change foot position. Toes in, Toes out, Toes Straight forward)10 Boot Strap Squats Conditioning: 30 Min AMRAP20 Devils Press30 Goblet Squats40 Alt. Crab Toe Touches50 Lateral Hops Over WeightAccumulate 1:00 in a Wall Sit

CFD workout for 05/29/20

May 28, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: Tabata 2 Rounds: Palm PlankOH Hold (with DB, KB, Backpack, Dog, Child)Rocket JumpsStrict Press R arm (keep it light)Strict Press L arm (keep it light)Up Downs Build: Shoulders Every 2:00 x 5 sets10 Z Press5-10 Plank Pushups (all the way down + up = 1) *Z press can be:Single DB Held in both...

CFD workout for 05/28/20

May 27, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 2 Rounds15 Glute Bridges + :30 Hold at the top of rep 1510 Sit-ups8 Drop Lunge To Knee Lift (ea.)15 Jumping Jacks Core: Every 3:00 x 4 sets15 Hollow Rocks20 Toe Touch Crunches30 Russian Twists Build: Legs: Every 2:00 x 6 sets:6-10 Split Squats/Leg10-15 Heels Elevated Goblet Squats Conditioning: EMOTM x 14 Mins:Even:...

CFD workout for 05/27/20

May 26, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 2-3 Rounds (depending on time)8 Prone Snow Angels8 Side Plank Rotations (Ea.)4 Yoga Push-ups8 Kang Squats8 Single leg Floor Reach (Ea.) L-Sit Progression (WK. 4) -V Sit Flutter Kicks3 x :20 secs AMRAP Rest 1:00 b/w sets Barbell Gymnastics: EMOTM x 6 Mins:3 Snatches fromHipKneeFloor *9 Snatches per minute. Squat it if you...

CFD workout for 05/26/20

May 25, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 1 Round:30 Pigeon on each side:30 Standing Forward Fold:30 Shoulder Stretch at wall 2 Rounds:15 Ice Skaters:15 Glute Bridge:15 Up Dog into Down Dog Post-Murph Recovery: This is for you if you did our Mini Murph and want to speed up your recovery to get back to work again! EMOTM X 16 Mins1):...

CFD workout for 05/25/20

May 25, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

”Mini Murph!” 4 Rounds for Time (35 Min Cap) Run 400 M (4 lengths of the soccer field) 25 Pushups 30 Situps 40 Air squats *Workout ends with a final 400m run* 5 Runs total

CFD workout 05/23/20

May 22, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 2 Rounds: Jog 200 Meters 10 Cobra Twists 10 Arm Circles forward 10 Arm Circles Back :20 Plank Hold (straight arms) Conditioning: Split with your partner however you want, but don’t move on to the next exercise until you’re finished with all of the reps 100 Heel Elevated Goblet Squats100 Single DB Floor...

CFD workout for 05/22/20

May 21, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm up: 2 Rounds: 20 Alternating Arm Hugs (Swings) 10 Belly Dancer arms 10 Scap Push-ups :10 Bear Crawl 5 Up Downs 10 No Weight Deadlifts L-Sit Progression Week 3 3 sets of;V Sit hold with 1 leg extended x :20-:30 each leg rest :60 b/w sets ( both legs = 1 set) Conditioning: CF...

CFD workout for 05/21/20

May 20, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm Up: 1 Round 20 Hands behind head Goodmornings 20 Russian Twists 10 Twisted Crosses Face Up 5 Shoulder Tap Push-ups on Knees 20 Ice Skaters 10 Alternating Lunges in a Plank Barbell Gymnastics: With a PVC pipe or broom handle..EMOTM x 4 Mins5 Snatch Grip DL to above knee (hold for 2 secs above...

CFD workout for 05/20/20

May 19, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 6 minutes moving through the following movements SLOWLY: 10 Squat Rotations (R/L=2) -In a squat, reach one arm up to ceiling in rotational movement, then switch. 5 Up dog into Down dog 10 Grasshoppers each leg 10 Inch Worms (no push-up) 10 Air Squats 10 Reach Backs Stamina: EMOTM x 10 Mins6 Shredders...

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