Siteplicity – Page 37 – Courage Fitness Durham

Hustle workout for 1/25/20

January 25, 2020SiteplicityHustle Workouts0

WOD 1: With a Partner, 30′ Cap 30-20-10 KB Swings Straight Leg Sit-Ups 30-20-10 Wall Ball Tosses (Can be partner) Push-Ups 30-20-10 Cal Row Dbl DB Bent Over Row 30-20-10 Goblet Squat OH Plate Lunge

Strength & Conditioning workout for 1/25/20

January 24, 2020SiteplicityStrength & Conditioning Workouts0

With a Partner! Splitting as Desired… 9 Min Ladder..Get as far as you can 20 Hang Power Cleans 10 HSPU 20 Hang Power Cleans 15 HSPU 20 Hang Power Cleans 20 HSPU 20 Hang Power Cleans 25 HSPU etc… Comp: 155/105, K. HSPU Fitness: 115/80, K HSPU GPP: 95/65, S2OH for HSPU Health: 65/46, S2OH...

Hustle workouts for 1/24/20

January 23, 2020SiteplicityHustle Workouts0

Workout 1: 9 minute ladder2-4-6-8-10… DB SnatchJumping JacksSingle Arm Lunge (Front Rack or Overhead)Workout 2: 8′ Alternating Tabata (8 sets each movement)DB Thrusters (Switch Arms each round)Single Arm DB High Pull (Switch Arms each round)Cash Out: 2 Rounds30 Band Pull Aparts30 Banded Good Mornings

Strength & Conditioning workout for 1/24/20

January 23, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Deadlift 20 Mins to complete…. 5-5-3-3-1-1-1 Building to a heavy single for the day *Increase weight each set… NOT TNG* Conditioning: Pick 1 or Rotate back and forth Every 3:00 x 4 rounds Row 500/400m or Bike x 25/20 cals *Does not need to be max effort work.. just looking for a little breathing...

Hustle workout for 1/23/20

January 23, 2020SiteplicityHustle Workouts0

WOD 1: 18 min. Total 8 min. EMOM (all movements done on the min.): 7 Jump Squats 6 Dips (Using box) 5 Box Jumps/Step Ups 2 minutes rest 8 min. EMOM (all movements done on the min.): 7 Hollow Rocks 6 Bicycles 5 Sit Ups WOD 2: ACCUMULATE 2:00 of Hollow Hold Every time you...

Crossfit workout for 1/23/20

January 22, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Front Squat 12 Mins to build to a very heavy set of 3-4 reps -Aiming for something that feels like it would be a 5RM Banded Russian KBS EMOTM x 5 MIns 10 Banded Russian Swings Conditioning: 50-40-30-20-10 Double Unders 20-16-12-8-4 Alt. Front Rack Lunges Comp: 135/95 Fitness: 95/65 GPP: 75/55, 1/2 Double Unders...

Hustle workout for 1/22/20

January 21, 2020SiteplicityHustle Workouts0

Workout 1: 3 Rounds (18 min. Total)1:00 Burpees:30 Push Press:30 Rest1:00 Mountain Climbers:30 Bent Over Row:30 Rest1:00 Jump Rope:30 Floor Press:30 Rest*Keep the weight light(ish)Workout 2: Plankapalooza (6 min. total)1:00 Plank:30 Rest:30 Elbow Plank:30 Right Leg Raised Plank:30 Left Leg Raised Plank:30 Right Side Plank:30 Left Side Plank:30 Plank:30 Rest1:00 Elbow Plank

Strength & Conditioning workout for 1/22/20

January 21, 2020SiteplicityStrength & Conditioning Workouts0

Conditioning: Within 4 Mins Complete…. 20/15 Cal Row 30 Wallballs 20 Pullups Rest 1:00 Within 4 Mins Complete… 25/20 Cal Row 20 Wallballs 15 Pullups rest 1:00 Within 4 Mins Complete.. 30/25 Cal Row… 10 Wallballs 10 Pullups *Large Classes will be split into 2 groups… group 1 starts at 0:00… group 2 starts @...

Hustle workout for 1/21/20

January 20, 2020SiteplicityHustle Workouts0

Workout 1: 12′ Cap:30 Wall Sit or Bottom of Squat Hold40 Sandbag Squats:60 Sandbag Bear Hold20 Sandbag OTS:60 Sandbag Bear Hold40 Sandbag Squats:30 Wall Sit or Bottom of Squat Hold**If athletes are using a weight less than 80#, stick to the above rep scheme. If they are using 80# or heavier, 20 squats, 20 OTS,...

Strength & Conditioning workout for 1/21/20

January 20, 2020SiteplicityStrength & Conditioning Workouts0

Gymnastics Strength: Ring Dips EMOTM x 6 Mins 5-10 Ring Dips/Ring Pushups/Parallette Push ups Alt . Tabata x 4 Mins (8 full sets… 4 of each) Hollow Hold Arch Hold *20 secs of hold-10 sec rest *Alt. between Arch and Hollow holds each set Conditioning: Every 2:00 x 6 Mins (3 sets) 10 Alt. DB...

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