Siteplicity – Page 35 – Courage Fitness Durham

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...

Womxn’s Strength workouts for the week of 2/3/20

February 3, 2020SiteplicityPowerlifting Workouts0

Monday: STRONGBack Squat, 5-5-3-3-1-1 BuildingSS A) DB Romanian Deadlifts, 4 x 12B) DB Bent-over Rows, 4 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)Banded Pull-throughs TabataWeighted Wall-sits, 4 x :45 seconds (add weight) COMPBack squat 6 x 3 @ 80%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS:...

Strong workout for the week of 2/3/20

February 3, 2020SiteplicityPowerlifting Workouts0

Monday DB Bench Press, 4 x 10-12 (301)DB Z-press 4 x 8-10SS: A) Lat Pull-downs 3 x 15 (30×1) B) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayGoblet Squat 4 x 10-12 (301)SS: A) Russian KB Swings 4 x 12B) Single Leg Deadlifts, 4 x 8/legPull-ups...

Strength & Conditioning workout for 2/3/20

February 2, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Back Squat EMOTM x 6 Mins 1 Back Squat @ 65% -This is here to set us up for a 1RM squat day on Friday. Stick to the percentages and don’t be a hero… Squat Accessory: In 10 Minutes… 3 Rounds: 10 Lateral Box Walk Overs 20 Alt. Goblet Lunges :20 each side Side...

Hustle workout for 2/3/20

February 2, 2020SiteplicityHustle Workouts0

WOD 1: (individual)LADDERS10 Min Ladder3 Wallball Cleans3 Wallball Squats3 Wallball Up/downs6 Wallball Cleans6 Wallball Squats6 Wallball Up/downs9…Wallball up/down is up/down withhands on the ball.Updown=no pushup burpeeREST 3 MINSWOD 2: (Individual)8 Min Ladder2 Renegade Rows (NO PUSHUP)2 DB DL2 DB S2OH4 Renegade Rows (NO PU)4 DB DL4 DB S2OH6….

Kool-Aid Club-January 2020

February 2, 2020SiteplicityUncategorized0

Congratulations to our January CFD Kool Aid Clubbers! This month, we celebrate Daniella Weinstein as our Kool-Aid champions with 35 check-ins! Our athletes checked in for 2,590 classes last month! Weinstein, Daniella Dwyer, Caroline Pflum, Samantha Cobbaert, Marjan Brenner, Seth Shurgin, Amanda Hayslip, Sarah Curtis, Michelle Graves, Erin James, Emily Bram, Curtis Coffey, Justin Deeny,...

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