Siteplicity – Page 40 – Courage Fitness Durham

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...

Strength & Conditioning workout for 01/08/20

January 7, 2020SiteplicityStrength & Conditioning Workouts0

Gymnastics: Pullups EMOTM x 5 Mins 5-8 Strict Pullups *Band or Weight to achieve required reps Conditioning 20 Min AMRAP: 5 Bar Muscle Ups 10 Alt. DB Snatch 15 Wallballs Comp: 5 Bar MU, 50/35 (Squat Snatches), 30/20 Fitness: 3 Bar MU, 50/35, 20/14 GPP: 5 Pullups, 35/25, 14/10 Health:10 Ring Rows, 25/15, 10/6

Hustle workout for 01/08/20

January 7, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 1: 12 Min Running ClockMin 1: Max single undersMin 1-11: 10 min AMRAP5 Shoulder Tap Push-ups (2 shoulder taps + 1 push-up= 1 rep)10 Up down SDHP (1 up down + 1 SDHP= 1 rep)15 Kettlebell Swing Squats (1 KBS + 1 Squat = 1 rep)10 V-up Bicycles (1 V-up + 2 Bicycles =...

Strength & Conditioning workout for 01/07/20

January 6, 2020SiteplicityStrength & Conditioning Workouts0

Conditioning Only Today: *Start on either the A or B and move through the workout in the same order A->B->C On a 30 Minute Running Clock…. A)0-10:00 Row 2,000 Meters B)10-20:00 7 Rounds for Time: 14 Russian KB Swings 7 Burpees *Scale to heaviest weight possible while staying UB C)20-30:00 100 Barbell Push Press for...

Hustle workout for 01/07/20

January 6, 2020SiteplicityHustle Workouts0

Workout 1: 16 min AMRAP 10 Double DB Thrusters10 Box Jump Overs10 DB Deadlifts200m Run Workout 2: (7 mins total)3 min EMOM x 2:45 Single leg step ups right side:45 Single leg step ups left side:45 Plank on elbows-1 min REST-

Womxn’s Strength Workouts for the week of 01/06/20

January 5, 2020SiteplicityPowerlifting Workouts0

Monday: Strong:Close Grip Bench Press 4 x 8 BuildingSeated DB Press 3 x 12Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1)Russian Twists 3 x 15 (L+R=1) Comp:Back squat 4 x 5 @ 70%Romanian Deadlifts 4 x 8-10 heavySS: A) DB Deadlift 4 x 8 B)Split Squat,...

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