Siteplicity – Page 34 – Courage Fitness Durham

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...

Strength & Conditioning workout for 2/8/20

February 7, 2020SiteplicityStrength & Conditioning Workouts0

Teams of 2! 7 Min AMRAP.. split as needed 30-20-10 Overhead Squat 8-8-8 SB OTS *if you finish the round of 10 add 10 lbs and start at 30! Comp: 135/95, 150/100 Fitness: 115/80, 100/80 GPP: 75/55 (or front squats), 75/50 Health: Front squats @ 65/45, 60/40 Rest 3:00 Against 15 mins…split however (except the...

Hustle workout for 2/7/20

February 6, 2020SiteplicityHustle Workouts0

WOD 1: A) Against 4 Min60 Alt B/W Lunges35 Heels to HeavenTime Remains: Sandbag Over the ShoulderRest 2 MinB) Against 4 Min30 Alternating Single DB Lunge50 Heels to HeavenTime Remains: Sandbag Over the ShoulderRest 2C) Against 4 Min Repeat A60 Alt B/W Lunges35 Heels to HeavenTime Remains: Sandbag Over the ShoulderWOD 2: 5 min. AMRAP:20 Bicycles (10/10)15...

Strength & Conditioning workout for 2/7/20

February 6, 2020SiteplicityStrength & Conditioning Workouts0

Heavy Squat Prep! Couch: 1:00 each Pigeon: 1:00 each 3 Rounds Row/Bike x 90 secs 7 Box Step Ups/Leg :30 Plank Hold :30 Wall Sit -Into- 2 Rounds: 10 Tempo Goblet Squats (33X1) 10 Alt. Cobra Rotations 10 Alt. Cossack Lunges Strength: 1RM Backsquat 20 Minutes to Establish a 1RM Backsquat!

Hustle workout for 2/6/20

February 6, 2020SiteplicityHustle Workouts0

WOD 1: (Individual) EMOM 3 Rounds 1) Rings–Knees To 90/Elbow/Toes to Ring as athletes are able 2) Hands Free Get Up 3) Bike 4) Rest WOD 2: Individual 8 min Cap 50 Jumping Jack 20 Single KB DL 20 P-Lette Hop 20 Rus. KB Swing 20 Toe 2 KB 20 Rus KB Swing 20 P-lette...

Strength & Conditioning workout for 2/6/20

February 5, 2020SiteplicityStrength & Conditioning Workouts0

Conditioning: Cardio Wendler: Every 4:00 x 4 Rounds: Row 500/400m 5 Deadlifts 1st Round: 60% 2nd Round: 65% 3rd Round: 75% 4th round: AMRAP @ 85% (1 unbroken touch and go set) *Big classes will split in to 2 groups. Partner with someone with similar row ability as you. You will jump on the rower...

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