Siteplicity – Page 36 – Courage Fitness Durham

Hustle workout for 2/1/20

January 31, 2020SiteplicityHustle Workouts0

Workout : Partner 16 min AMRAPIn Teams of 2Complete 50 reps of each movement as a team1) Jump Squats2) Floor Press3) V – ups4) Step-ups5) DB Push Press6) Supermans7) Hollow Lifts8) Banded pull-aparts 9) Wtd Sit-upsPartner 400m run if not raining ( if raining, no run)

Strength & Conditioning workout for 2/1/20

January 31, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

With a Partner! On a 33 minute running Clock…. Partner Road Runner “DT” EMOTM x 12 Mins (5 rds of each station) *See note below 0:00-10:00 Even minutes: P1 runs 200 M P2 completes 1 full round of “DT” Odd Minutes : Switch 10:00-12:00: Penalty burpees (1 partner works at a time) -1 Round of...

Strength & Conditioning workout for 1/31/20

January 30, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Back Squat: Within 20 Minutes: 4-5 sets of 1 Backsquat @ 85-90% rest 2-3 mins between singles. These should be heavy, but not a ton of grind or stickiness Conditioning: AMRAP Intervals 3 Min on 3 min off x 3 sets (18 mins) Row/Bike 25 Cals 15 Goblet Squats AMRAP Alt. Box Step Ups...

Hustle workout for 1/31/20

January 30, 2020SiteplicityHustle Workouts0

Workout 1: 20 Min CapCHIPPER DIPPER100 Jumping Jacks90 Bicycles80 Shoulder Taps70 High Knees 60 Alternating Lunges50 Wall Ball squat and toss40 Burpees30 Crab Toe Touches 20 1 and 1/4 Goblet Squats 10 Plank Stairs *Every rep = 1 so R/L on high knees equals 2 reps Workout 2: 2-3 Rds 15 KB Shrugs15 Teapots each...

Strength & Conditioning workout for 1/30/20

January 29, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

Conditioning: 5 Rounds for Time (14 Min Cap) Run 200 M 7 Toes 2 Bar 14 DB Push Press (7each arm) Comp: 10 Toes 2 Bar, 62/44lb KB Fitness: 7 T2B, 50/35 lb DB GPP: 10 T2T, 40/30 Health: 10 V ups, 25/20 Strength: 10-8-6-6 Strict HSPU Bent Over Barbell Rows *Increase on wt on...

Hustle workout for 1/30/20

January 29, 2020SiteplicityHustle Workouts0

Workout 1:4 RFT- 12 min CAP 20 DB Deadlifts30 KB toe taps15 American KBS30 KB Toe Taps10 Alt DB clean and JerkWorkout 2: 8 min EMOMMin 1: 12-15 French PressMin 2: 6 Tuck Jumps +8 Cossack Lunges

Hustle workout for 1/29/20

January 28, 2020SiteplicityHustle Workouts0

Workout 1: Partner Madness (14 mins)6 min EMOMMin 1:Partner 1- 5 push-ups + 5 up down air squatsPartner 2- 5 Sandbag OTS + 30 Ice skatersMin 2: SwitchAlternate til minute 6REST 2 min6 min EMOMMin 1: Partner 1- Plank Hold :45Partner 2- AMRAP Man Makers without push-up (so row, row, cluster)Min 2: SwitchAlternate til minute...

Strength & Conditioning workout for 1/29/20

January 28, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Bench Press Every 2:00 x 6 sets 2 Increasingly heavy Bench Press Reps Conditioning: EMOTM x 15 mins 1)10 Bench Press @ 65% of heavy double from earlier 2) 50 Double Unders 3) 25 Situps *Set up in a 3 person rotation with someone who has similar bench weights Double Under Scales: 10-20 reps...

Hustle workout for 1/28/20

January 27, 2020SiteplicityHustle Workouts0

Workout 1: 8 min Cap10-9-8-7-6-5-4-3-2-1DB SnatchSit-upsEvery minute on the minute 20 jump rope Singles or doubles**Once the work is done, you must still jump rope every minute untiltime is up!Workout 2: 3 RDS NFT 8-10 minsSeated Press x 12Banded high pulls (band under feet) x20Single arm palm plank (other hand is touching opposite shoulder to...

Strength & Conditioning workout for 1/28/20

January 27, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Front Rack Lunge + Squat Every 3:00 x 4 sets 6 Alt. Front Rack Lunges + 5 Front Squats @ 60-65% Conditioning: 12 Min AMRAP: 5 Pullups 10 Power Snatch 15 Airsquats *Every 2:00 (including 0:00) complete 10 deadlifts *Choose a snatch weight that you can perform this workout in sets of 3-5 reps....

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