Siteplicity – Page 29 – Courage Fitness Durham

Hustle workout for 03/04/20

March 3, 2020SiteplicityHustle Workouts0

WOD 1:4 min. Alternating Tabata:High KneesButt Kickers**DIRECTLY INTO**10 min. AMRAP:8 DB Box Step Overs5 Heavy Sandbag OTS:45 PlankWOD 2: 3 x 10 EachHammer CurlsFrench PressBent Over Lateral Raise

Hustle workout for 03/03/20

March 2, 2020SiteplicityHustle Workouts0

WOD 1: 12′ EMOM1. 200/150m Row2. 15 Medball Squat and Toss (20/14)3. 20 Sit-UpsRest 3 min.WOD 2: 12′ EMOM1. 200/150m Row2. 10-15 Burpees3. 20e Bicycles

Strength & Conditioning workout for 03/03/20

March 2, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Strict Chinups 12-10-8-8 *Sets are every 2:00 *Scale by adding 1 Band or using inverted barbell rows in the rig (rows have a 22X2 Tempo) Conditioning: Bike Sprints Teams of 3: For Time (20 Min Cap) 4 sets each 20/15 Cals *1 Person works while the others rest/recover *Go hard on each interval… not...

February Kool-Aid Club-2020

March 2, 2020SiteplicityUncategorized0

Congratulations to our January CFD Kool Aid Clubbers! This month, we celebrate Caroline Dwyer as our Kool-Aid champion with 36 check-ins! Our athletes checked in for 3,610 classes last month! Dwyer, CarolineBrenner, SethPflum, SamanthaBouchal, Samjames, emilyBram, CurtisMangano, DinoHayslip, SarahShurgin, AmandaCoffey, JustinGraves, ErinWeinstein, DaniellaRamirez, LuisAlonso, ErikaTimmons, ZacharyLeypoldt, StevenArmstrong, MicheleLuna, GabrielLanghans, EricGoldberg, JaimeCohen, AlanMead, KirstenChen, EmilyLoitsch, GavinUlak,...

Hustle workout for 03/02/20

March 1, 2020SiteplicityHustle Workouts0

WOD 1: 10′ AMRAP15 KB SDLHP10e Lateral KB Hops15 V-ups10 Box Jumps**Directly into 400m Run after AMRAPRest 3 min.WOD 2: 10′ AMRAP15 Plate Thrusters10 Plate Straight Leg sit up15 Plate Bridge Press10e Plate Russian Twists**Directly into 400m Run after AMRAP

Strength & Conditioning workout for 03/02/20

March 1, 2020SiteplicityStrength & Conditioning Workouts0

Conditioning: On a 17 Minute Running Clock… 0:00-7:00: 21-15-9 Calorie Row Toes 2 Bar 10:00-17:00: 24-18-12 Alt. DB Snatch *Run 200m after each set of snatches *Split into 2 groups… half start on Rowing workout and half start on Run workout Comp: 25-20-15 Toes 2 Bar, 70/50 DB Snatches Fitness: As written, 50/35 DB Snatches...

Womxn’s Strength workouts for the week of 03/02/20

February 29, 2020SiteplicityPowerlifting Workouts0

Monday:Back squat 10 x 1 @ 50% (deload)Barbell Goodmornings 4 x 10-12 (3 second negative)SS: A) DB Deadlift 4 x 8-10B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB pull-throughs, 3 x 20 (L+R=2) Wednesday1RM Back SquatMobility and Recovery1 minute of Couch/Pigeon each side x 25-10...

Powerlifting workouts for 03/02/20

February 29, 2020SiteplicityPowerlifting Workouts0

MondayBanded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 25-30Plank Pull-throughs, 4 x 24 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10 HeavySS:...

Strong workouts for the week of 03/02/20

February 29, 2020SiteplicityPowerlifting Workouts0

MondayBench Press, 10-8-5-3-3 BuildingStrict Press, 4 x 6-8 (301)Lat Pull-downs 3 x 15-20 (30×1) Banded Pull-aparts, 3 x 30Banded Bicep Curls, x 150, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayBack Squat, 10-8-5-3-3 BuildingSS A) DB Romanian Deadlifts, 3 x 12B) DB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump...

Strength & Conditioning workout for 02/29/20

February 28, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

Against 15 mins….3 Rounds for Time… 20 Strict Pullups 40 Wallballs 20 Power Clean and Jerks Comp: Stricties, 30/20, 155/105 Fitness:Stricties 20/14, 115/75 GPP: 10 Strict Pullups (may use 1 band), 14/10, 75/55 Health: 20 TIng Rows with a 1 sec pause at top and bottom, 10/6, DB Clean and Jerk rest 4:00 15 Mins...

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