Siteplicity – Page 33 – Courage Fitness Durham

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...

Hustle Workout for 02/12/20

February 11, 2020SiteplicityHustle Workouts0

WOD 1: Bike Sprints4 x 30s on/2:00 off**Have groups of 4 on a bike. Athlete #1 goes ALL OUT for 30s, while the others rest. Athlete 2 goes, 3 goes, 4 goes,then all will rest for :30s and Athlete #1 will start their second round at the 2:30 mark***When I say ALL OUT, I means...

Strength & Conditioning workout for 2/12/20

February 11, 2020SiteplicityStrength & Conditioning Workouts0

Cardio Lifting: 3:00 On/3:00 off x 4 Rounds: (24 mins) 7 Front Squats (from the floor) 14 Lateral OTB Burpees Max Cal Row in Remaining Time *Goal is to get to 100/80 cals… don’t stop once you get there.. but that’s what kind of effort you should bring on each row *Choose a weight that...

Hustle workout for 2/11/20

February 10, 2020SiteplicityHustle Workouts0

WOD 1: 12′ AMRAP:8 Bent Over Row8 Wall Ball Tosses8e Russian Twists w/ MedBall3′ Rest12′ AMRAP:12/9 Cal Row6 each arm DB Hang Clean and Jerk**Have half of the class start on the first 12′ AMRAP, half onthe second, then switch!

Strength & Conditioning workout for 2/11/20

February 10, 2020SiteplicityStrength & Conditioning Workouts0

Conditioning: Partner Workout! 30 Min AMRAP.. split reps as desired 50 Wall Balls 50 Deadlifts (225/155) 40 Toes 2 Bar 40 Power Cleans (185/125) 30 Single Arm Devil Press (50/35) 30 each Single Arm DB Floor Press (50/35) 20 Power Snatches (135/95) 20 Ring Muscle Ups (scale to ring dips or Paralette Pushups) *Weights change...

Powerlifting workouts for the week of 02/10/20

February 10, 2020SiteplicityPowerlifting Workouts0

Day 1Back Squat, Build up to a 3RMRomanian Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Sorenson Holds, 3 x :45 SecondsPlank Pull-throughs, 4 x 20 (L+R = 2) Day 2Bench Press, Build up to a 3RMStanding Arnold Press, 4 x 10-12 SS: A) DB Chest Fly 3 x...

1 … 31 32 33 34 35 … 419

By