Siteplicity – Page 32 – Courage Fitness Durham

Hustle workout for 02/17/20

February 16, 2020SiteplicityHustle Workouts0

WOD 1:2 ROUNDS: 14 min CAP50 Single arm DB OH Lunges (25/25 per arm)40 Sit-ups30 HEAVY Russian KBS 20 Goblet Squats 10 Up down tuck jumpsWOD 2: 3 Rounds :30 Jump Squats15 Glute bridge floor press

Womxn’s Strength workouts for the week of 02/17/20

February 16, 2020SiteplicityPowerlifting Workouts0

MondayBack squat 6 x 3 @ 85%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS: A) DB Deadlift 4 x 8-10 B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB taps, 3 x 30 (L+R=1) WednesdayBench Press 6 x 3 @85%Barbell bent-over Row, 3 x 10-12 heavySS: A)...

Powerlifting workouts for the week of 02/17/20

February 16, 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 20-25Plank Pull-throughs, 4 x 20 (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 2/17/20

February 16, 2020SiteplicityPowerlifting Workouts0

MondayBench Press, 6 x 3 BuildingZ-press 4 x 8-10Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Zottman Curls, 3 x 8-12Russian Twists 3 x 20 (L+R=1) TuesdayBack Squat, 6 x 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...

Hustle workout for 02/15/20

February 14, 2020SiteplicityHustle Workouts, Uncategorized0

WOD 1: With a partner, 20′ Cap50 Push-Ups50 Hanging Knee RaisesRun 400m Together75 Goblet Squats75 BurpeesRun 400m Together100 KB Swings100 V-Ups

Strength & Conditioning workout for 02/15/20

February 14, 2020SiteplicityStrength & Conditioning Workouts0

Teams of 2: 12 Mins to complete…Split work as needed 50-40-30-20-10 Alt. DB Snatch 15-15-15-15-15 Box Jump Overs Comp: 70/50, 24/20 Fitness: 50/35, 24/20 GPP: 35/25, 20/16 Health: 25/15, 16 in. Step Overs -Rest 3:00- 5 Min AMRAP: Shoulder 2 Overhead (from the rig) *Every break/switch someone on the team must complete 20 double unders...

Hustle workout for 2/14/20

February 13, 2020SiteplicityHustle Workouts, Uncategorized0

WOD 1: 3 Rounds:60 Mountain Climbers:30 French Press:30 Rest:60 Jumping Jacks:30 Bicep Curls:30 Rest:60 High Knees:30 Lateral Raises:30 RestCash Out: 2 Rounds10ea way Banded Monster Walks8 Plank walkouts (3-4 steps out + back in)10ea/ Weighted SL Calf Raise on plate

Strength & Conditioning workout for 2/14/20

February 13, 2020SiteplicityStrength & Conditioning Workouts0

Primer: Thruster Within 10 minutes… -Build to a Tough Triple Thruster- *Based on weight from primer: >155/105= use 95/65 on Fran >135/95= use 75/55 on Fran <115/75= use 65/45 or lighter on Fran If the front rack causes you pain you will use DB’s for your thrusters in Fran Conditioning: “Fran” (10 Min Cap) 21-15-9...

Hustle workout for 02/13/20

February 13, 2020SiteplicityHustle Workouts0

WOD 1: For time, 20′ Cap3 Rounds:15 DB S2OH100 Single Unders3 Rounds:15 DB Cleans20 Alternating Bodyweight Lunges3 Rounds:15 DB Thrusters20 Alternating SL V-UpsCash Out: 2 or 3 Rounds50 2-count Flutter Kicks:30 Plank50e Bicycle Crunches:30 Plank

Strength & Conditioning workout for 2/13/20

February 12, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Bench Press/DB Rows Every 3:00 x 4 sets: 6 Bench Press with a 3 count lower 20 Alt. DB/KB See-Saw Rows *Bench Press reps should feel really hard in set 4.. you can increase a little through the sets if needed but I really want each of these sets to be a “working” set...

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