Siteplicity – Page 25 – Courage Fitness Durham

Hustle workout for 03/24/20

March 23, 2020SiteplicityHustle Workouts0

Whiteboard Brief: WOD 112 min EMOMMin 1- AMRAP Inch Worm with Push-upMin 2- AMRAP Up Down Jump SquatsMin 3- AMRAP Single Leg Deadlift (:30 each leg)Min 4- AMRAP Ice Skaters**Deadlift with KB or unweighted if at homeWOD 25 Rounds “Sprint Lunges”Sprint :15 + Do 20 Lunges immediately after sprintRest :90 between sets

Hustle workout for 03/23/20

March 22, 2020SiteplicityHustle Workouts0

Whiteboard Brief: Warm Up: 3 Rounds :30 Jumping Jacks :30 Inch Worms (no push-up) :30 Reach Backs (standing, wide legs, reach behind feet, then up overhead) :30 Boot Strap Squat :30 Wall Shoulder Stretch (Forearms on all, walk feet back, drop head down past arms) WOD 1: 4 RFT 20 Russian KBS (Backpack Swings) 15...

Strength & Conditioning workout for 03/23/20

March 22, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: Warm Up: 3 Rounds :30 Jumping Jacks :30 Inch Worms (no push-up) :30 Reach Backs (standing, wide legs, reach behind feet, then up overhead) :30 Boot Strap Squat :30 Wall Shoulder Stretch (Forearms on all, walk feet back, drop head down past arms) Build: Back/Core 3-4 sets 8-12 ea/ side Single Arm Bent...

Hustle workout for 03/21/20

March 20, 2020SiteplicityHustle Workouts0

Whiteboard Brief: WOD 1: 2 RFT 10 Min Cap10 KB High Pull ea arm25 Lunge w/KB10 KB Shoulder to Overhea ea arm15 Russian Kettlebell SwingsWOD 2: 10 Min AMRAP20 Alt. Plank Shoulder Taps20 Kettlebell Swings40 Goblet Squats20 Kettlebell Swings20 Up Downs

Strength & Conditioning workout for 03/21/20

March 20, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Brief: With a Partner! *If you are working out solo cut all the reps in half For time.. Split However… 100 SA DB Clean and Jerks for Time (13 Min Cap) (each teammate has their own DB) Every 25 reps… complete 30 Airsquats each *1 Partner works at a time on the DB Clean...

Hustle workout for 03/20/20

March 19, 2020SiteplicityHustle Workouts0

Whiteboard Briefs and Demos: In Gym: https://youtu.be/FeRxVpzaqtA At Home: https://youtu.be/xOX82rGTEgk WOD 1: For Time:10 Strict Plate Press15 Overhead Squat20 Plate Push Press25 Plate Bus Driver Squats30 Plate Push Jerk35 Plate Front Squats*Every 90 Sec 20 BicyclesWOD 2: 8 Minute Cap *“Death By Jump Rope” or Jumping JacksMin 1: 10 Reps Jump RopeMin 2: 20 Reps...

Strength & Conditioning workout for 03/20/20

March 19, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Briefs and Demos: In Gym: https://youtu.be/VaCVPWE27vk At Home: https://youtu.be/ZTEKp4XkYUA Gymnastics Strength: Toes 2 Bar Skill Work: EMOTM x 4 Mins :20 Hollow Hold EMOTM x 4 Mins :20 Arch Hold EMOTM x 4 Mins 7 Scap Pullups + 7 Airsquats Conditioning: For Time… 13 Min Cap 10-9-8-7-6-5-4-3-2-1 Toes 2 Bar Double DB/KB Squats Comp:...

Hustle workout for 03/19/20

March 18, 2020SiteplicityHustle Workouts0

Whiteboard Briefs/Movement Demos: In Gym: https://youtu.be/wFR5vEXpHP8 At Home: https://youtu.be/fO6kjuPa6eo NOTE: You will do each 4 Min Ladder twice!! WOD 1: 4 Min Ascending Ladder2 Strict Press2 Cal Row4 Strict Press4 Cal RowIncrease by 2 reps ea round– 3 min Rest Then RepeatWOD 2: 4 Min Ascending Ladder2 Sit Up2 Box Jump4 Sit Up4 Box JumpIncrease...

Strength & Conditioning workout for 03/19/20

March 18, 2020SiteplicityStrength & Conditioning Workouts0

In Gym https://youtu.be/qWJr03sF1-A At Home: https://youtu.be/iLIFGzTvCR0 Strength: Every 2:30 x 5 sets (12:30) 5 Tempo Bench Press (21X1) immediately into 10-15 Close Grip Pushups *Scale pushups to a box or band assisted to get at least 10 reps each set* Build: 3 sets: (10 mins) 10 DB Skull Crushers 8-10 Ring Bicep Curls rest :90...

Strength & Conditioning workout for 03/18/20

March 17, 2020SiteplicityStrength & Conditioning Workouts0

In Gym: https://youtu.be/WO5gnu1PRAs At Home: https://youtu.be/xd_v9BS5JQY Strength: Chin Up Progression: Every 2:30 x 6 sets (15 mins) 6 Chinups *Add a band as needed or scale to Inverted Barbell row with 22X2 Tempo Conditioning: 9 Min AMRAP: 10 KB Sumo DL High Pulls 35 Double Unders 15 Situps Comp: 70/53, 50 Double Unders Fitness: 53/35,...

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