Siteplicity – Page 30 – Courage Fitness Durham

Hustle workout for 02/29/20

February 28, 2020SiteplicityHustle Workouts0

WOD 1: Partner – AMRAP22 Min cap100 Lateral Box Crossovers75 Medball Slam Ball50 Up Down400M Run (together) *Each Partner does 10 knee to 90 on outoddor rig.*Trade work anytime

Strength & Conditioning workout for 02/28/20

February 28, 2020SiteplicityStrength & Conditioning Workouts0

Conditioning: 5 Rounds for Time….16 Min Cap 12 HSPU 18 Air Squats 6 Squat Snatches Comp: 12 Kipping HSPU, 155/105 Fitness: 12 Kipping HSPU, 135/95 GPP: 12 DB Push Press @ 35/20, 95/65 (Power Snatch) Health: 12 DB Push Press, 12 alt. Singe Arm DB OH Lunge

Hustle workout for 02/28/20

February 27, 2020SiteplicityHustle Workouts0

WOD 1: Individual – AMRAP13 Min AMRAP3 HEAVY Floor Press w/KB – 6 Goblet Squats9 V-Up* Press inceases by 3 every round. Squats/Ab work stays constant** At minutes 2, 5 and 9 Everyone does 100M Farmer’s Carry.If weather doesn’t allow for outdoors, then sub 1 min static holdWOD 2 – Partner 7 minMax Rep Russian...

Strength & Conditioning workout for 02/27/20

February 26, 2020SiteplicityStrength & Conditioning Workouts0

Deadlift Primer: Within 10 Mins… Build to a tough set of 10 reps (UB.. TNG) *aim for around 60-70%… ideally you don’t need a belt for this weight.. *Use this to help you decide what weight you’ll use for the workout. Conditioning: 6 Rounds for time…(13 Min Cap) 6 Burpees 10 Deadlifts EMOTM (Including 0:00)...

Hustle workout for 02/27/20

February 26, 2020SiteplicityHustle Workouts0

WOD 1: Individual – 21 Minute Running Clock0:00-7:00Row 250/200M20 Burpees over Sandbag10 Sandbag Over the Shoulder7:01-14:0030 SDLHP15 BurpeesRun 200M14:01-21:00Bike 30/24 Cal20 Single Arm Devils PressFinish – Mobility

Strength & Conditioning workout for 02/26/20

February 25, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

Conditioning: Every 5 mins x 4 sets 6-12 Pullups 21 UB Kettlebell Swings Row 30/24 Cals (may sub a 400m run if you’re feeling it!) *2nd Group Staggers in at the 3:00 mark *GO ALL OUT ON EACH INTERVAL.. you should end up with around 2 mins of rest each round.. Pullups + Swings should...

Hustle workout for 02/26/20

February 25, 2020SiteplicityHustle Workouts0

WOD 1: Nearly Bodyweight–Partner20 Min Cap 21-15-9Air SquatsAlternating V-Ups_Directly into21-15-9Lunges w/PVC OverheadPVC Overhead SquatsDirectly into21-15-9Lateral Hops over PVC15-12-9Broad Jump*Athletes Trade by movementWOD 2: Individual – Interval4 Min of Work1 time through:30 Punisher Squats (:20 air squats/:10 bottom of squat hold):30 Star Jump:30 Punisher Squats (:20 air squats/:10 bottom of squat hold):30 Plank Hold:30 Punisher Squats...

Strength & Conditioning workout for 02/25/20

February 24, 2020SiteplicityStrength & Conditioning Workouts0

Lower Body Primer 3 Sets: 20 Alt. Lunges (BW or loaded, up to you!) 10 Barbell Glute Bridges rest 1:00 b/w sets Strength: Front Squats Every 3:00 x 7 sets (21 mins) 3 Front Squats @ 21X1 Tempo *Increase weight each set up to something that is maximum effort on the last set

Hustle workout for 02/25/20

February 24, 2020SiteplicityHustle Workouts0

WOD 1: Individual – Benchmark – AMRAPBenchmark “Ami“15 Min AMRAP5 DB Thruster5 Push Up5 KB Swing5 Squat Jump5 Sit UpFinisher: 2 – 3 Rounds depending on Time Available10 Side Bent Sit to Tall Kneel10 Cossack Squat10 Lateral Step Over

Strength & Conditioning workout for 02/24/20

February 23, 2020SiteplicityStrength & Conditioning Workouts0

Conditioning: Every 2:00 x 9 sets (3 each) (18 mins)(Switch Stations every interval) 1)7 Bench Press @ 60-70% + 50 Double Unders 2) Bike x 20/15 Cals 3) 15 Double KB Deadlifts + 100 Foot Farmers Carry (AHAP) Comp: 25/20 cals Fitness: 20/15 cals GPP: 15/12 cals Health: 12/9 cals Core Finisher: L- Sit *Find...

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