Siteplicity – Page 39 – Courage Fitness Durham

Strength & Conditioning workout for 1/18/20

January 17, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

Teams of 3: “Straight Hundo’s” 15 Min Clock….For Max Reps.. split however 100 Cal Row 100 Wallballs 100 Medball Box Step Ups Max Reps Burpee Box Jump Overs Comp: 30/20, 24/20 Fitness: 20/24, 24/20 GPP: 14/10, 20/16 Health: 10/6, 20/16 (bodyweight step ups) rest 3:00 On a 10 Min Clock: Run 800 Meters (everyone) -In...

Hustle workout for 1/18/20

January 17, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 1“2020”AMRAP 2020 Push Up20 Suitcase KB DL20 Ball Slam20 Parallette HopP1: AMRAPP2: KB Farmer’s Carry Width of Soccer Field and Back*P returning from Carry picks up AMRAP where other Partner Leaves off.Workout 2100M Partner WB Squat and TossPartners Squat and Toss the Slam Ball the length of the Park, run back together.*Trade Work Where/Whenever

Strength & Conditioning workout for 1/17/20

January 17, 2020SiteplicityStrength & Conditioning Workouts, WOD0

Strength: Back Squats Every 3 Mins x 3 Sets 5-6 reps @ 8/10 Effort (each set should be a challenge!) Every 2:00 x 3 sets 5 Heavy Sandbag Squats with a 2 sec pause at the bottom of each rep Conditioning: Against 13 Mins… For Time! 20-15-10 DB Squat DB Power Clean Toes 2 Bar...

Hustle Workout for 1/17/20

January 16, 2020SiteplicityHustle Workouts0

Workout 1:FGB Style 17 min1 Min: KB Overhead Squat1 Min: Sumo DL High Pull1 Min: Box Jump/Step Up (20/16)1 Min: Box Dips1 Min: Plate Hops1 Min:RestWorkout 22 Supersets *Dbl DB throughout15 Lateral Raises15 Front Raises15 Strict PressRest :90 btwn supersets

Hustle workout for 01/16/20

January 15, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 13 Rounds (12 Min)*With a Partner1 Min Max Burpee1 min Max Wall Ball C/T1 min Max V-Up1 Min Max Mtn Climber.Workout 23 Rounds 8-10 Reps of each exercise ea roundPlate SwingsBent Over Plate RowsReverse Lunge with Plate Twist (4-5/side)Plate Curl to Overhead Plate PressOverhead Plate SquatLow to High Diagonal Plate Chop (4-5/side)

Strength & Conditioning workout for 1/16/20

January 15, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Bench Press Every 3 mins x 5 sets 8 Tempo Bench Press (Same heavy weight for all 5 sets) *Tempo is 21X1.. no bouncing! Conditioning 15 Min AMRAP: Run 200 Meters 14 Floor Press 21 Situps 7 Single Arm Devil’s Press Comp:70/50 Fitness: 50/35 GPP: 35/25 Health: 20/15

Strength & Conditioning Workout for 1/15/20

January 14, 2020SiteplicityStrength & Conditioning Workouts0

Skill: Handstands Every 2 mins x 4 sets (8 mins) Pick a HS progression and perform the listed reps -Pike HSPU x 6-8 reps -Wall Walks x 2 reps -Wall Facing HS Holds x 30 secs (Nose and Toes only) Conditioning: Every 90 secs x 15 Sets (22:30 Mins Total) (5 sets of each station)...

Hustle Workout for 01/15/20

January 14, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 18 Min CapClimb the Ladder increasing by 2 reps each round 2-4-6-8….Spider Crawl (assume plank position. Pull Right Knee to Right Elbow, return to plank. Pull Left Knee to Left Elbow, return to plank = 1 Rep Glute BridgeSuper Man Arches*E2MOM – 4 Sandbag OTSRest 3:00 before Workout 2Workout 27 Min AMRAP @ controlled...

Hustle Workout for 1/14/20

January 13, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 1Against 4 Min* Buy In – 25 Am KB Swing15 1/2 Burpees (from prone to crouching back to prone =1 repTime remaining: Max rep 1 arm KB Snatch from the hang. Switch arms any timeRest 2 MinAgainst 4 Min*Buy In – 25 Am KB Swing15 1/2 Burpees Time Remaining Max Rep KB Clean and...

Strength & Conditioning workout for 1/14/20

January 13, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Front Squats Every 3:00 x 3 sets 5 reps @ 8/10 effort (each set should be a challenge!) Every 3:00 x 3 sets 8 Heels Elevated KB Goblet Squats 8 Tempo KB DL (4041) Conditioning: Barbell Endurance “Muscle Grinding Cash Badger” EMOTM x 4 Mins 7 Deadlifts -Into- EMOTM x 4 Mins 7 Hang...

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