Siteplicity – Page 205 – Courage Fitness Durham

Another Shrimp On The Barbie

August 18, 2015SiteplicityDaily Workouts, Olympic Workoutsfront rack lunge, power clean, push jerk0

We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Handstand practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 as heavy as possible each set of 2 is 1 rep of each movement Metcon: 21 – 15 – 9 Power Clean (135/95) Front Rack Lunge – stay in place, alternating steps Push...

Nice Set Of Hooters

August 17, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, row, wall ball0

We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Pistols practice Strength: Back Squat 3-3-3-1-1-1 Work up to 100% 1RM Metcon: AMRAP in 15 minutes: Row 300m 30 Wall Balls (20/14)

Put Out The Vibe

August 16, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, clean deadlift, run0

WOD Skills: Strength: Clean Deadlift (with pauses – see video) 2-2-2-2-2-2 As heavy as possible Metcon: 3 Rounds: Run 400m 21 180 degree Burpees

31 Heroes

August 15, 2015SiteplicityBenchmark Hero WODs, Daily Workouts, Partner Workoutsbox jumps, rope climbs, run, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) As Partner A starts the triplet, Partner B runs 400m with a sandbag(45/25). When the run is completed, partners switch and...

Coach Josh Benchmark

August 14, 2015SiteplicityBenchmark WODs, Daily Workoutsball slam, burpees, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Josh” Run 800m Then 10,9,8,7,6,5,4,3,2,1 Ball slams 1,2,3,4,5,6,7,8,9,10 Burpees Then, Run 800m

This Party Really Died

August 13, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpees, snatch balance, wall ball0

WOD Skills: Toes to Bar Toes to Rings Strength: Snatch Balance 2-2-2-2-2-2 as heavy as possible Metcon: 4 Rounds 15 Burpees 15 Wall Balls (30/20)

Only Gone Four Inches

August 12, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpee broad jump, clean, snatch0

WOD Skills: Snatch and Clean drills Strength: Clean 3-3-3-1-1-1 work up to 85% 1RM by the last set Metcon: AMRAP in 10 minutes 3 Full Snatch (135/95) 30′ Burpee Broad Jump

So You’re Telling Me There’s A Chance

August 11, 2015SiteplicityBodyweight Workouts, Strength Workoutsbench press, double unders, handstand pushups0

WOD Skills: Bear crawls, crab walks, handstand walks Strength: Bench Press 5-5-5-3-3-3 work up to 85% 1RM by the last set Metcon: Tabata Intervals (20 seconds on, 10 seconds off) Odd Minutes – Handstand Pushups (scale to regular push ups on rings, then ground) Even minutes – Double Unders 12 total minutes

7 Year Itch

August 10, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean pull, hang power clean, pullups, thrusters0

WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP in 5 minutes (Ascending Ladder, 1, 2, 3 etc) Thrusters/Pullups Rest 3 Minutes Repeat

Like Flies On A Rib Roast

August 9, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, deadlift, power clean, push jerk, run0

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutes

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