Siteplicity – Page 39 – Courage Fitness Durham

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...

Strength & Conditioning workout for 1/13/20

January 12, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Lats/Rings A)EMOTM x 4 10-15 PVC Lat Press downs Rest 1:00 B)EMOTM x 4 Ring Holds (support/plank) x 10-:15 secs Rest 1:00 C)EMOTM x 4 5 each side SA DB Row (bent over) *Press 1 finger into your lat and squeeze while you perform these reps Conditioning: “Zeus Laser” 5 Rounds for Time… .....

Hustle Workout for 01/13/20

January 12, 2020SiteplicityHustle Workouts0

Workout 1Stations: *”Teams” of 3 *Row is the time keeper/signal to Rotate. *Everyone hits each station 4xStation 1: 20/15 Cal RowStation 2: 15 Knee to 90 (rings) + 10 Air Squat + Hollow Hold for Time RemainingStation 3: Jump Rope PRACTICEWorkout 2Tabata 6Plank StairsWindshield WipersHeel Touches

Womxn’s Strength workouts for the week of 1/13/20

January 12, 2020SiteplicityPowerlifting Workouts0

Monday STRONGBench Press 6 x 8 (301) 30 seconds rest b/w setsSeated DB Press 6 x 8 (301) 30 seconds rest b/w setsLat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) COMPBox Squat, 8 x 3 @60% (pause on box, fast up)Deadlift,...

Powerlifting workouts for the week of 1/13/20

January 11, 2020SiteplicityPowerlifting Workouts0

MondayBack squat 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Romanian Deadlift 4 x 8-10 heavyWeighted Step-ups, 4 x 8-10/legGlute Ham Raise negative, 3 x 5 as slow APGHD Situps 4 x 10, minimal rest TuesdayBench Press 3-2-1(find heavy triple for day, add 5% for 2, add 5% for 1Z-Press,...

Strong workouts for the week of 1/13/20

January 11, 2020SiteplicityPowerlifting Workouts0

MondayBench Press 6 x 8 (301) 30 seconds rest b/w setsSeated DB Press 6 x 8 (301) 30 seconds rest b/w setsLat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayBack Squat, 6 x 8 (301) 30 seconds rest b/w setsDB...

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