Siteplicity – Page 18 – Courage Fitness Durham

CFD workout for 05/19/20

May 19, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts Hip Mobility: “27 Squat Routine”Following along with the video: 1 Squat each in your natural squat stance:Toes ForwardToes OutToes in Then Repeat in a wide stance And again in a narrow stance Then repeat with right leg...

CFD Workout for 05/18/20

May 17, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 2 Rounds: 20 Jumping Jacks :20 Straight Arm Plank 20 Alternating Plank Shoulder Taps 2 Rounds: 5 Knee Push-ups 20 Mountain Climbers (20 total) 10 Boot Strap Squats Build: Legs 3 sets (10 mins):30-:60 Wall Sit (scale to half the time, but single leg if you’re bad like that)5-15 Towel Hamstring Curls rest...

CFD workout for 05/16/20

May 15, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 1 Round30 Walk the Dog Steps10 Cat/Cow:20 Standing Quad Stretch (each leg) Spend 3-5 minutes trying pistol scaling options-Shrimp Squat-Post Assisted Pistols-Single Leg Descent, Double Leg Ascent-Single Leg Squat to Box-Cossack Squat Conditioning: 4 Rounds: Complete 4 rounds of the snatches and pistols, you may run more than two times per person. Partner...

CFD Workout for 05/15/20

May 14, 2020SiteplicityUncategorized0

Warm Up: 1 Round:10 Passthroughs (towel or broomstick)20 High Knees 2 Rounds:10 Deadbugs10 Rocket Jumps5 Knee Push ups10 Goodmornings Build: Chest Endurance 4 Rounds: (8 minutes) *Work at each station for :20, rest :10 b/w stations*-Tabata Single Arm Floor Press Right Arm-Tabata Normal Push-ups-Tabata Single Arm Floor Press Left Arm-Tabata Wide Stance Push-ups Gymnastics Work: 3-4...

CFD workout for 05/14/20

May 13, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 5 minutes for quality:10 Death March Steps (unweighted, reach for floor)10 Broomstick Behind the Neck Rotations:20 One Hand Plank (each side)10 Broomstick Kang Squats Build: Boulder Shoulders 2-3 Rounds for quality (8 minutes)-5-8 Single Arm Arnold Presses/arm-5/5 T Push-ups-20 alternating shoulder taps Broomstick “Fran” + “Isabel” *Please ONLY complete this with a broomstick...

CFD workout for 05/13/20

May 12, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: Tabata- 3 Rounds (4:30 total)Reach BacksTwisted CrossesJog In Place Build: Hamstrings/Glutes 3-4 rounds (9 minutes)-10 tempo Sumo DB deadlifts (3 sec. lower)-15 DB/KB Swingsrest :60 seconds Mobility: THE GO FAST!5 RoundsEvery :90, Run at a fast, but repeatable, pace for :20, rest until the :90 mark. Conditioning: 12 min AMRAP30 Step ups30 Push...

CFD workout for 05/12/20

May 11, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 2 Rounds::20 Squats pausing 2 seconds in the bottom10 Plank Switch Lunges (R/L=2) 2 Rounds::10 each side Cross Arm Stretch8 Plank to Down Dog (really focus on the shoulder stretch in down dog) Build: Core Power: 3 Rounds for quality-5/5 DB woodchops-10 alternating single leg V-ups-10 Plank Pull-throughs Mobility: 1 Round1:00 Pigeon each...

CFD workout for 05/11/20

May 10, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 3 Rounds15 Jumping Jacks8 Curtsy Lunges (4/4):10 Hollow hold:20 Butterfly Stretch Build: Lower Body Every 3 minutes for 3 rounds -4 Multiplanar lunges/side-:30 second squat hold(Goblet hold) Snatch Work: EMOTM X 6 Mins 4 rounds of the following complex with a broomstick or barbell:1 Snatch Grip Deadlift1 Hang Muscle Snatch1 Hang Power Snatch1...

CFD workout for 05/09/20

May 8, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

2 Total Rounds: 2 Min on/2 min off (partners trade working intervals) 2 MIn AMRAP 15 Lateral Burpees over DB/KB Max Reps Alt. DB Snatch 2 Min AMRAP: 25 Goblet Squats Max Reps Jump Squat over DB/KB 2 Min AMRAP 20 Shoulder 2 Overhead (10/arm) Max Reps Single Arm Floor Press (change arms every 5...

CFD Workout for 05/08/20

May 7, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 1 round: :30 seconds jogs in place :15 seconds of high knees :15 seconds of butt kickers Ministry of silly walks: (Shoes off) 10 steps on heels (toes up) 10 steps on toes 10 steps on inside of feer 10 steps on outside Forrest Gump Training: Every 3:00 x 4 sets (12 Mins)...

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