Siteplicity – Page 25 – Courage Fitness Durham

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,...

Hustle workout for 03/18/20

March 17, 2020SiteplicityHustle Workouts0

Whiteboard Briefings/Demos In Gym: At Home: WOD 1: 14′ EMOM :45/:151) Jumping Jacks2) Lunges3) P-lette Hops4) Flutter Kicks5) Rest3 Times throughWOD 2: W/a Partner 4 x 200m Sprints (Soccer filed sideline)One Partner works/One Rests4 Sprints each

Hustle workout for 03/17/2020

March 16, 2020SiteplicityHustle Workouts0

Whiteboard briefs and movement demos: In Gym: https://youtu.be/UJbat1UdS1g At Home: https://youtu.be/hnP2JfQ_8fY WOD 1: 9′ Cap12-9-6-3Toe 2 DBDB ThrusterBurpee over DBWOD 2: Tabata 12′Alternate between 3 moves listed on :20w/:10r intervals for total of 12 continuous minutesMtn ClimberRussian Twist (B/W)Tuck Jumps

Strength & Conditioning workout for 03/17/20

March 16, 2020SiteplicityStrength & Conditioning Workouts0

Whiteboard Briefs and Movement Demos: In Gym: At Home: Conditioning: For Time…. 20 Min Cap… 18-15-12-9-6 HSPU Front Squats Burpees Comp: 155/105, Strict HSPU Fitness: 135/95, Kipping HSPU GPP: 95/65, DB Push Press Health: 65/45, DB Push Press

Womxn’s Strength workouts for the week of 03/16/20

March 15, 2020SiteplicityPowerlifting Workouts0

Monday Back Squat 6 x 3 @70%Back rack alternating lunges, 3 x 12SS:A) DB Romanian Deadlift 4 x 10-12B) Banded Calf Raises 4 x 20Weighted Wall-sits 3 x :30-45 seconds Wednesday Bench Press 6 x 3 @70%DB Z-press 4 x 8-10SS: 4 x 10-12A) DB Chest Fly B) DB Bent-over row Plank Pull-throughs 3 x 30 (L+R...

Powerlifting workouts for the week of 03/16/20

March 15, 2020SiteplicityPowerlifting Workouts0

Day 1Deadlift w/ Chains, 10 x 2 @60%Specialty Bar Squatx 4 x 6-10 @60ish %Single Leg KB Deadlift 4 x 8-10/legSS: A) Reverse Hyper 4 x 8-12B) Band Pull-Through 4 x 25-30Weighted Planks, 3 x :30 Seconds Day 2Barbell Floor Press, 8 x 3 @50%Iso. Overhead hold, 3 x 10-12 secondsSS: A) DB Supported Row...

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