Siteplicity – Page 170 – Courage Fitness Durham

WOD for 062116

June 20, 2016SiteplicityDaily Workoutsbanded kettlebell swings, burpees, clean, double unders, run, situps0

Segment 1: 3 Rounds: 400m Run 12 Squat Clean (185/135) 21 Burpees Segment 2: 42-30-18 reps for time of: Situps Banded KB Swings Double Unders

WOD for 062016

June 19, 2016SiteplicityDaily Workoutsback squat, pullups, snatch, thrusters0

Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Segment 2: 3×2 Back Squat Same weight across, roughly 90% 1RM Segment 3: 6 Rounds: 13 Thrusters, 95/65 14 Pullups Endurance: 1600m, rest 4 mins 1200m, rest...

WOD for 061916

June 18, 2016SiteplicityDaily Workoutshandstand pushups, row0

Segment 1: Take 20 minutes to make up any missed barbell or gymnastics segment from the past week! Segment 2: In teams of two, for time: 4 x Row 750m (2 rounds each) 50 HSPU (split as needed) 4 x Row 750m (2 rounds each)

WOD for 061816

June 17, 2016SiteplicityDaily Workoutsclean, jerk, muscle ups, run, squat clean, wall ball0

Segment 1: EMOM 10 minutes: 1 Clean and Jerk You can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). Segment 2: EMOM 10 minutes: Min 1: 5 Squat Cleans, you choose the weight Min 2: 5 Muscle Ups Scale number of reps as needed to maintain reps for the whole...

WOD for 061716

June 16, 2016SiteplicityDaily Workoutsfront squat, handstand pushups, jerk, pullups, pushups, situps0

Segment 1: 3 Rounds: 3 Jerk (185/135) 4 Front Squat 5 Cleans 30 Pullups 40 Pushups 50 Abmat Situps Scale as needed to finish under 20 minutes Segment 2: EMOM 10 minutes: 4-8 Unbroken Handstand Pushups Scale as needed to complete at least 4 reps per round

WOD for 061616

June 15, 2016SiteplicityDaily Workoutsbox jump, deadlift, press, run0

Segment 1: Press Establish 1RM Segment 2: “Running Christine” 3 Rounds: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24/20)

WOD for 061516

June 14, 2016SiteplicityDaily Workoutspower clean, power snatch, thrusters0

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant to be heavy lifts – they are fast. Use today to build SPEED. Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75%...

WOD for 061416

June 13, 2016SiteplicityDaily Workoutsburpees, power clean, row, situps0

Segment 1: 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Segment 2: EMOM 12 minutes: 15 Calorie Row 15 Situps

WOD for 061316

June 12, 2016SiteplicityDaily Workoutsback squat, double unders, muscle ups, run, snatch pull0

Segment 1: EMOM 10 minutes: 2 Snatch Pulls (add weight each round as long as you can) Segment 2: 3×2 Back Squat, same weight across around 85% 1RM Segment 3: “Schlitz” 4 Rounds: 400 Meter Run 4 Muscle Ups 40 Double Unders Scale as needed to finish within 15 minutes Endurance (7:30pm): A. 4x (300m Run, rest...

WOD for 061216

June 11, 2016SiteplicityDaily Workoutsbox jump, deadlift0

Segment 1: Take 20 minutes to make up any missed strength segments from the past week. Segment 2: In teams of two, each complete each round: 21-15-9 reps: Deadlift (275/185lbs) Box Jump (30/24)

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