Siteplicity – Page 33 – Courage Fitness Durham

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...

Strong workouts for the week of 02/10/20

February 10, 2020SiteplicityPowerlifting Workouts0

Day 1Bench Press 4 x 8-12 (301) Seated DB Press 4 x 8-12 (301)Lat Pull-downs 3 x 20-25Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 20 (L+R=1) Day 2Back Squat, 4 x 8-12 (301)DB Bent-over Rows,4 x 8-12 (301)Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box...

Womxn’s Strength workouts for the week of 02/10/20

February 10, 2020SiteplicityPowerlifting Workouts0

MondayBack squat 5 x 4 @ 80%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)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 taps, 3 x 30 (L+R=1) WednesdayBench Press 5 x 4 @80%Barbell bent-over Row, 3 x 10-12 heavySS: A) DB...

Hustle workout for 02/10/20

February 9, 2020SiteplicityHustle Workouts, Uncategorized0

WOD 1:3 x 3′ Interval**(9 mins)400m Run15 V-Upsrest 2:003 x 3′ Interval (9 mins)200m Run20 KB Swings20e Mountain ClimbersRest 2:003 x 1:30′ Interval (4:30 mins):30 Wall Sit:30 Core (Bicycles, Toe Touches, Flutter Kicks)

Strength & Conditioning workout for 2/10/20

February 9, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Push Press Every 2:30 x 5 sets (12:30) 8 Push Press.. Increase wt or stay the same each set.. up to you today!! Conditioning: 5 Rounds for Time…(14 Min Cap) 5 DB Box Step Overs 10 DB Push Press 50 Double Unders *Step Overs and PP are Double DB/KB Comp: 62/44 (KB’s),24/20 Fitness: 50/35,...

Hustle workout for 2/8/20

February 8, 2020SiteplicityHustle Workouts0

800M Team Run -into- 10 DBL KB Front Rack Squat 6 push up 20 DBL KB Front Rack Squat 6 push up 30 DBL KB Front Rack Squat 6 push up 40 DBL KB Front Rack Squat 6 push up 50 Wall Ball Squat Passes 6 push up 40 DBL KB Front Rack Squat 6...

1 … 31 32 33 34 35 … 419

By