Siteplicity – Page 20 – Courage Fitness Durham

April Kool-Aid Club-2020

April 30, 2020SiteplicityUncategorized0

Congratulations to our April CFD Kool Aid Clubbers! This month, we celebrate Albert Ulak as our Kool-Aid champion with 25 check-ins! Our athletes checked in for 790 classes last month! Pflum, Samantha Piatt, LeahRao, Julia Pache, Nathaniel Schafran, SarahGitsis, Isana Briskey, AndrewJones, JamieCallaway, Stephanie Mosier, Erin Halpern, MirandaBrenner, Seth Hart, LeaFoster, Margaret Spears, TracySteinmeyer, Martin Shurgin, Amanda Coronado, EduardoCulver, Nicole Daniels, Risa Reed, Shannon Salomon, Brian Tomblin, Meredith Armstrong, MicheleBaxter,...

CFD workout for 05/01/20

April 30, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

A) 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 B) Upper Body Pump (Bicep/Tricep) 3 sets: 20-30 Bicep Curls (banded, DB, KB, Back Pack) 20-30 Tricep Extensions (can be banded, DB Skull Crushers, Chair Dips) rest :60...

CFD workout for 04/30/20

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

A) 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 B) L-Sit Progression (Wk 1.) (10 mins) V-Sit Holds- Make sure to watch the video!! 4 x :20-:30 rest :60 *You need...

CFD workout for 04/29/20

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

A) Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts B) Single Leg Strength: Choose the single leg exercise that is most challenging, but do able for you today and do: Every 3:00 x 3 mins 5-8 reps/side of Single Leg Exercise Choice 5-8 reps/side Cone...

CFD workout for 04/28/20

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

A) Warm Up: 6 minutes moving through the following movements SOWLY: 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 B)Mobility (shoulders/wrists) *10-15 Supinated Grip Passthroughs...

CFD workout for 04/27/20

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

A) 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 B) Build: Shoulders EMOTM x 10 Mins 1)5-10 Strict Press + 5-10 Push Press (Left Arm) 2)5-10 Strict Press + 5-10 Push Press (Right...

CFD workout for 04/25/20

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

“Marc Frandanowitz” Grab your fitness buddy.. hop on the Zoom Zoom and lets get cookin’!!! 21-15-9Single Arm Hang Squat Cleans (alt. arms as desired)Alt. Single Leg V Up (L + R = 1 rep today, get some) *Each partner will do ALL of the written reps in an “I go, You go” StyleI will complete...

CFD Workout for 04/24/20

April 23, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

A)Warm Up: 2 Rounds10 Reach backs5 Inch worms10 Face down twisted crosses5 Knee push-ups10 Alt plank shoulder taps5 Air squats10 Alt Lunges B) Conditioning: For Time (15 min Cap)150 Pushups-Every time you break your set you must complete 10 airsquats-DO NOT EXCEED 300 AIRSQUATS Scale so that you can do large sets from the beginning!...

CFD Workout for 04/23/20

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

A)Warm Up: -30 jumping jacks 3 rounds-10 alternating Toy solider kicks 5 inch worms (no pushup) w/ a twist10 alt. Walk the dog5 boot strap squats 2 rounds-Unweighted single leg deadlifts x 5/side-12 alternating shoulder taps (slow) B) Core Every 2:00 x sets10 Teapots each side (down SLOW!)20-30 russian twists C) Barbell Gymnastics: “Clean Grip...

CFD workout for 04/22/20

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

Whiteboard Brief: https://youtu.be/KkmCPzzGrXg A)Warm Up: 2 Rounds:5 Inch Worms w/ Push-Ups10 Walk the Dogs10 Slow Good Mornings10 alternating Cossack Squats 1 round::30 seconds jogs in place:15 seconds of high knees:15 seconds of butt kickers Ministry of silly walks:(Shoes off)20 steps on heels (toes up)20 steps on toes20 steps on inside of feer20 steps on outside...

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