Siteplicity – Page 21 – Courage Fitness Durham

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

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...

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...

Hustle workout for 04/09/20

April 8, 2020SiteplicityHustle Workouts0

Whiteboard Brief:Warm-Up: 3 Rounds:30 Alternating Toe Taps to Object10 Flutter Kicks10 (5 ea side) Alt V-upsWOD 1: AMRAP 18 Minutes:20 Bent Over Rows (10 per arm, if only one DB/KB)15 Heels to Heaven10 Air Squat Hops (over odd-object/forward or lateral)200M Sprint

Strength & Conditioning workout for 04/09/20

April 8, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Warm Up: Tabata 2′ Alternate between (:20 on/:10 off) Up Downs Jumping Jacks Mobilize: :45 sec ea Couch Stretch (L) Couch Stretch (R) Pigeon (L) Pigeon (R) Build: Core 3-5 Sets 12-20 Alt. V Ups :20-:30 Side Plank (wtd if you can) :10-:20 Hollow Hold rest :60-:90 b/w sets Conditioning: Every :90 x 6...

Hustle workout for 04/08/20

April 7, 2020SiteplicityHustle Workouts0

Whiteboard Brief: WOD 1: 2 min AMRAP5 Push Up10 Air SquatRest 1 min 2 min AMRAP5 Odd Object Squat Clean10 Sit UpRest 1 min2 min AMRAP5 Odd Object Thruster10 Mtn ClimberRest 1 min2 min AMRAP5 Odd Object Burpees10 Russian Twist (weighted, if able)Rest 3 –Then repeat ENTIRE WOD.

Strength & Conditioning workout for 04/08/20

April 7, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Warm Up: 2 Rounds 20 Arm Swings (10 left to right, 10 forward and back) 5 Slow Supermans 5 Inch Worm Push-Ups 10 Slow Good Mornings 10 Walk the Dogs Build: Chest/Back 4-5 Rounds: -3-10 Wide Pushups -3-10 Narrow Pushups -Max Reps Normal Pushups (stop 2-3 reps short of failure) In between Rounds...

Hustle workout for 04/07/20

April 6, 2020SiteplicityHustle Workouts0

Whiteboard Brief: Warm-Up: 3 Rounds8 Good Mornings10 Arm Swings8 Scap Push Ups10 Russian TwistsWOD 1: 4 Rounds (20:00 Total):40s Weighted Hollow Hold, :20s Rest:40s Romanian Deadlifts, :20s Rest:40s Single Arm OHS Hold (L), :20s Rest:40s Single Arm OHS Hold (R), 1:20 RestCompleted with a dumbbell or pack.

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