Siteplicity – Page 23 – Courage Fitness Durham

Hustle workout for 04/1/20

March 31, 2020SiteplicityHustle Workouts0

Whiteboard Brief: Warm-Up: 2 Rounds1 min. Tabata Mountain Climbers6 Samson Lunge with Torso Twist8 Bootstrap Squats10 Glute Bridges:15 sec. Crab HoldWOD 1: A Lil’ Strength Werk1) 3 x 10 KB Cossack Lunges2) 2 x 20 Reverse Lunges (KB or Backpack (Goblet, OH))WOD 2: 8′ AMRAP8 Air Squats8 KB Swings (or Backpack Swings)4 Alternating Pistols (Single...

Strength & Conditioning workout for 04/01/20

March 31, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Warm Up: 2 rounds 1 min. Tabata Mountain Climbers 6 Samson Lunge with Torso Twist 8 Bootstrap Squats 10 Glute Bridges :15 sec. Crab Hold Build: Core 3-4 rounds: 10 Situps 10 V Ups 10 Tuck ups rest :60 b/w sets *Goal is to rest as little as possible between each movement Conditioning:...

Strength & Conditioning workout for 03/31/20

March 30, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Warm-Up: 2 Rounds 20 Jumping Jacks 5 Slow Arch Ups 5 Inch Worm Push-Ups1 10 Slow Good Mornings 10 Walk the Dogs Build: Shoulders 3-4 sets: 10 each arm Strict or Push Press (with 3 count lower) :20 HS hold or feet elevated Straight Arm Plank rest :60-:90 b/w sets Conditioning: 5 Rounds...

Hustle workout for 03/31/20

March 30, 2020SiteplicityHustle Workouts0

Whiteboard Brief: Warm-Up: 2 Rounds20 Jumping Jacks5 Slow Supermans5 Inch Worm Push-Ups10 Slow Good Mornings10 Walk the DogsWOD 1: 16′ EMOMMin. 1: 14 KB (or Backpack) DeadliftsMin. 2: 12 V UpsMin. 3: 10 KB Push Press (5/5 or 10 Backpack Push Press)Min. 4: :45 PlankWOD 2: Core Cash Out3 Rounds:8 Hollow to Arch RollsMax Hollow...

Hustle workout for 03/30/31

March 29, 2020SiteplicityHustle Workouts0

Whiteboard Brief: Warm-Up: 2 RDS Tabata StyleButt KickersHigh KneesToy Soldier KicksSquats with 2 Second Hold in BottomBodyweight Russian TwistsWOD 1: For TimeBuy In: 250m Run (or 1:15 Run or Jog in Place)5 Rounds:10 Lunges (10/10)10 Air Squats10 Sit-Ups Cash Out: 250m Run (or 1:15 Run or Jog in Place)WOD 2: Core Cash Out3 x 20/20 Russian...

Strength & Conditioning workout for 03/30/20

March 29, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Warm-Up: 2 RDS Tabata Style Butt Kickers High Knees Toy Soldier Kicks Squats with 2 Second Hold in Bottom Bodyweight Russian Twists Build: Legs 4 sets: :30-:60 Wallsit 7 reverse lunges (right leg) 7 Reverse Lunges (left leg) :15 sec Squat Hold at Parallel rest :90 b/w sets Conditioning: 10-9-8-7-6-5-4-3-2-1 Single Arm Overhead...

Hustle workout for 03/28/20

March 27, 2020SiteplicityHustle Workouts0

Whiteboard Brief: WOD 110 min EMOM7 KB Push Press (push-ups if no weights available)7 KB Front Squats (air squats if no weight available)*Only 1 Kettlebell Needed*Switch arms each minuteWOD 2Every 3 mins x 5 Rounds200m Run + 1 Round of KB “DT” DT = 12 Deadlifts, 9 Hang Power cleans, 6 Jerks*If you don’t have...

Strength & Conditioning workout for 03/28/20

March 27, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Conditioning: “Hero workout- Jack“ 20 min AMRAP: 10 Push Presses 10 KB swings 10 Uptown Tuck Jumps Build: Biceps/Triceps -This is optional.. but it’s Saturday so we might as well have some fun!- 100 Banded Bicep Curls (or DB Curls or Curls of some sort!) 100 Banded Tricep Extensions (or bench dips) *Split...

Strength & Conditioning workout for 03/27/20

March 26, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Build: Core Accumulate 3:00 in a Straight arm Plank Position Every time you break do 5 Updowns (no pushup burpee) Conditioning: Thrusters….You knew these were coming at some point 😉 4 Rounds for time: Run 400 M 10-15 Single Arm DB/KB Thrusters (trade arms as needed) *Thrusters should be completed in 2 sets...

Hustle Workout for 03/27/20

March 26, 2020SiteplicityHustle Workouts0

Whiteboard Brief: WOD 1Chipper (30 min CAP)800m or 4 min run50 Double KB Deadlifts (or heavy duffle)50 Jumping Jacks or 100 Jump Rope Singles50 Mountain Climbers50 Alternating Snatch (DB or Back Pack)400m or 2 min runWOD 2Tabata Air Squats (5 Rounds)**Try to accumulate 100 reps!

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