Siteplicity – Page 40 – Courage Fitness Durham

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...

Strength & Conditioning workout for 01/11/20

January 10, 2020SiteplicityStrength & Conditioning Workouts0

Partner Workout!! Teams of 2! Against 15 Mins…Split however, 1 works, 1 rests 200 Double Unders 80 Front Rack Lunges 70 Toes 2 Bar 60 Shoulder 2 Overhead Comp: 155/105 Fitness: 115/75 GPP: 75/55, Toes 2 Target, 200 Plate Hops Health: DB Lunges and S2OH, 150 Plate Hops, Situps x 100 Rest 4:00 Against 14...

Strength & Conditioning workout for 01/10/20

January 9, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Front Squats (Speed Focus) Every 3 mins x 2 Sets 8 Front Squats @ 50% moving the bar as fast as possible on the way up Barbell Good Morning: Every 3 mins x 3 sets 10 Good Mornings with a 30X1 Tempo *Lighter weight, but increase a little each set if you’d like Conditioning;...

Hustle workout for 01/10/20

January 9, 2020SiteplicityHustle Workouts0

Workout 110 min AMRAP100 Jumping Jacks80 Slam Ball OH Toss (push press dip and toss overhead)60 Russian Twist with Slam Ball 40 Slam Ball Box Step Ups20 Man MakersWorkout 23 RDS (8-10 mins)8 HEAVY Double KB DL10 Butterfly Glute Bridges12 Fire Hydrants each Leg

Strength & Conditioning workout for 01/09/20

January 8, 2020SiteplicityStrength & Conditioning Workouts0

Conditioning: Every 2 Min x 5 Sets: Run 100 Meters 6 Sandbag Squats AHAP *Sandbag Squats should be done UB and with a moderate amount of grunting, but no fails Strength: Deadlift Within 15 Mins Complete 5 sets of 5 Deadlifts with a 3 sec Lower (70-80%) 10 Band Pull Aparts Rest as needed (2-3...

Hustle workout for 01/09/20

January 8, 2020SiteplicityHustle Workouts0

Workout 1: Partners!12 min AMRAP Partner 1: 1 Round of-5 Slam Balls10 DB Snatch15 Air SquatsPartner 2: Min 0-5 max up down push press , Min 5-10 max wtd sit upsWorkout 2: ABS3 RDS- 6-8 mins:30 plank immediately into 30 hovers :30 superman hold immedately into 30 superman lifts:30 Hollow hold immedaitely into 30 hollow...

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