Siteplicity – Page 21 – Courage Fitness Durham

CFD workout for 04/21/20

April 20, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

A)Warm Up: 2 Rounds10 Samson Lunges10 Toy Soldier Kicks5/5 Fire Hydrants10 Good Mornings10 Sumo Inch Worms (NO push up) B) Barbell Gymnastics “Burgener Warm Up”10 Round Through (watch the video for the moves)-Dip, Drive-Dip, Drive Shrug-Dip, Drive, High Pull-Dip, drive , Muscle snatch-Overhead Squat-Dip, drive, pull in to bottom of OHS-Snatch C) Lower Body (Hamstrings)...

CFD workout for 04/20/20

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

A)Warm Up: 3 Rounds8 Good Mornings10 Arm Circles8 Scap Push Ups5/5 Bird Dogs B) Mobility (6 Mins) 2 Rounds Through of:Standing Forward fold x :3010 slow cossack lunges (5/5)Bottom of squat hold x :20 rest 1:00 Frog Stretch x 1:00Half Happy Baby x :30 each C) Core: 3 Rounds::10-:20 Hollow Hold10-12 V Ups10-12 Tuck Ups...

CFD workout for 04/17/20

April 16, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Whiteboard Brief: A)Warm Up: :30 Plank on hands10 Plank to down dog:30 Superman hold10 Alternating plank lunges (starting in plank, bring one foot to the outside of the hand, switch) B)Conditioning: (First today) 2 Rounds:4 min AMRAP4 Burpees8 Plank Stairs12 Mountain Climbers (R/L=1)Rest 1 min5 min AMRAP5 V-ups10 Sit-ups15 Russian Twists (R/L=1)Rest 1 min C)Barbell...

CFD workout for 04/16/20

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

Whiteboard Brief: A)Warm Up: 6 min AMRAP (but take your time)5 Inch worms (without pushup on first round)20 Jumping jacks10 Air squats with 2 second pause in bottom:20 wall shoulder stretch (forearms on wall, drop head down)20 Walk the dog steps B) Mobility “Shin Box Hip Flow”6 alt. rotations through the following sequence:-All done in...

CFD workout for 04/15/20

April 14, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Whiteboard Brief: A) Warm Up: 3 Rounds6 Grasshoppers each leg10 Twisted crossesBear Crawl :1020 Broomstick or light weight strict press B) Squat Werk Every 3:00 x 4 sets6-10 Rear Foot Elevated Split Squats (each leg)10 Tempo Goblet Squats (3131) C) Stamina (13 mins) Choose 1 move from the following list and perform the workout below:*Burpees*Up...

CFD workout for 04/14/20

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

Whiteboard Brief: A)Warm Up: 3 Rounds:30 jog in place:30 Boot Strap Squats:30 Arm swings:30 Plank Shoulder taps B) Upper Push: Every 90 secs x 4 sets (6 Mins)6-10/side Single arm DB or KB Floor Press w/ 31X1 Tempo C)Jump Rope Practice: EMOTM x 6 Mins1) Singles/Doubles x :402)Right leg only singles x 10-20 reps3) Left...

CFD workout for 04/13/20

April 12, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Whiteboard Brief: A)Warm Up: 2 Rounds10 Reach backs8 Face down twisted crosses6 Alt plank shoulder taps4 Knee push-ups6 Air squats8 Alt Lunges10 Up downs B) Barbell Gymnastics (12 Mins) With a PVC pipe or broom handle..EMOTM x 4 Mins5 Snatch Grip DL to above knee (hold for 2 secs above knee)EMOTM x 4 Mins7 High...

Hustle workout for 04/11/20

April 10, 2020SiteplicityHustle Workouts0

Whiteboard Brief: Warm-Up: 3 Rounds:30 Jog In Place10 Samson Lunge with Twist:30 Ice Skaters5 Inch Worm to Up DogWOD 1: On the 5:00 x 5 Rounds:Wearing Back Pack where ever possible:15 Pushups (Scale number of reps as needed)15 Lunge400m Run

Hustle workout for 04/10/20

April 9, 2020SiteplicityHustle Workouts0

Whiteboard Brief: Warm-Up: Tabata 2′ Alternate between Up DownsJumping JacksMobilize: :45 sec eaCouch Stretch (L)Couch Stretch (R)Pigeon (L)Pigeon (R)WOD 1: AMRAP 15Ladder increase number of Suicides and Rounds of Exercise by one each round1 10M Suicide1 Round of 3 Bent Over Rows6 Floor Press9 v-up12 Goblet SquatsThen 2 10M Suicidefollowed by 2 Rounds of 3, 6, 9, 12and so on...

Strength & Conditioning workout for 04/10/20

April 9, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Warm Up: 2-3 Rounds :30 Jog in Place 5 Air Squat 10 “Steps” Walk the Dog 10 Good Morning Build: Hammies Complete 100 of the following: Banded Good mornings DB/KB RDL Cone Touches (50/leg) *Reps and sets are up to you today.. if you go with the RDL’s or Good mornings then try...

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