Siteplicity – Page 34 – Courage Fitness Durham

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...

Hustle workout for 2/5/20

February 4, 2020SiteplicityHustle Workouts0

WOD 1: Partner7 Min AMRAPPartner 1: 6 Bus Driver Squats w/plate6 plate ground to overhead20 plate hopsPartner 2: OH Plate Hold WOD 2: Teams of 315-18 min to set up and run twiceTeam Row1500M ROW for time*Everyone must take a turn

Strength & Conditioning workout for 2/5/20

February 4, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

Conditioning: Every 5:00 x 4 Rounds 25 Wallballs 15 Toes 2 Bar 50 Double Unders 15 Burpees Comp: 30/20, Fitness: 20/14, 10 Toes 2 Bar GPP: 14/10, 15 Toes 2 Target, 20 Double Unders ( or 50 Plate Jumps) Health: 10/6, 10-15 V Ups, 35 Plate Jumps

Powerlifting workouts for the week of 2/3/20

February 4, 2020SiteplicityPowerlifting Workouts, Uncategorized0

Monday Banded 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...

Hustle workout for 2/4/20

February 4, 2020SiteplicityHustle Workouts0

WOD 1: (Partner) Against 12 Min Clock Run 400M Together 8 min AMRAP starting from the time the team returns to the Hustle Space 5 Push Up 10 Box Jump 15 Abmat Sit Ups *Trade work by movement After the 8 min AMRAP is complete go directly outside for a 200M sprint (individual) WOD 2:...

Strength & Conditioning workout for 2/4/20

February 3, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Shoulder to Overhead Every 90 secs x 9 sets (13:30) 5-5-5 Strict Press 3-3-3 Push Press 1-1-1 Push Jerk *Aim to increase weight across every single set building to a tough but not max push jerk for the day Conditioning: 13 Mins to Complete…. 21-15-9 Power Clean Shoulder to Overhead Rest 2:00 (increase weights...

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