Siteplicity – Page 42 – Courage Fitness Durham

Strength & Conditioning workout for 1/4/20

January 3, 2020SiteplicityStrength & Conditioning Workouts0

Teams of 2… Thruster/Rope Climb Against 12 Mins…for time! 10 Thrusters (155/105) 20 Thrusters (135/95) 30 Thrusters (115/80) *Workout ends on Rope Climbs (15 Total Rope Climbs) *Before you can change weights your team must complete 5 Rope climbs… these rope climbs can be completed at any time by either partner Comp: 175/120, 155/105, 135/95,...

Kool-Aid Club-December 2019

January 3, 2020SiteplicityUncategorized0

Congratulations to our December CFD Kool Aid Clubbers! This month, we celebrate Samantha Pflum and Amanda Shurgin as our Kool-Aid champions with 24 check-ins! Our athletes checked in for 1,186 classes last month! AthleteTotal VisitsPflum, Samantha24Shurgin, Amanda24Graves, Erin23Cobbaert, Marjan23Coffey, Justin22Mangano, Dino21Williams, Ron21Ulak, Albert21Monsein, Ryan20Cid del Prado, Rebekah20Stanaland, Adam19Ramirez, Luis18Luna, Gabriel18Cid del Prado, Paul17LaBarre, David17Cohen, Alan17Brenner,...

Strength & Conditioning workout for 1/3/20

January 2, 2020SiteplicityStrength & Conditioning Workouts0

Strength: Overhead EMOTM x 5 Mins :20 HS Hold *Can be facing away or towards the wall… *Sub Ring Plank Hold Rest 3:00 EMOTM x 5 Mins 7 Seated DB Shoulder Press AHAP Conditioning: Teams of 3… Within 20 Minutes… 180 Wallballs With Remaining Time: Establish a 1RM Bench Press for each teammate Comp: 30/20...

Strength & Conditioning workout for 1/2/20

January 1, 2020SiteplicityStrength & Conditioning Workouts0

Core Conditioning: 3 Rounds Through ( 6 Mins) 10-15 sec Hollow Hold 10-15 V ups 10-15 Sec Arch Hold 10-15 Arch Ups rest :60 secs between rounds Conditioning: On a 15 minute running clock….. A)Every 90 secs x 5 Sets (7:30) 10 Toes 2 Bar AMRAP Barbell Complex* *1 Rep of Complex = 1 Deadlift...

Strength & Conditioning workout for 1/1/20

December 31, 2019SiteplicityStrength & Conditioning Workouts0

New Years Workout: Teams of 3: 1 Works/2 rests 15 min. to finish…Teams of 3: 1 Works/2 rests 750m Row (250m intervals) 75 Push Press 75/55 750m Row (250m intervals) 75 Front Rack Lunges 95/65 750 M Row (250m intervals) 75 Shoulder 2 Overhead (115/75) 750 M Row L1: Same weights but 100 reps of...

Strength & Conditioning workout for 12/31/19

December 30, 2019SiteplicityStrength & Conditioning Workouts0

Strength: Paused Front Squat Every 3:00 x 4 sets 8 Paused Front Squats @ 8/10 effort level (pause 1 full second in the bottom, no bouncing) -All 4 sets should feel tough for the last 2 reps Conditioning: EMOTM x 16 Mins 1)Row/Bike x 12/9 Cals 2)12 Burpees 3)15 KBS (Russian or American) 4) Rest...

Powerlifting workouts for the week of 12/30/19-1/3/19

December 30, 2019SiteplicityPowerlifting Workouts0

MondayBack squat 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Barbell Good mornings 4 x 6-10 heavyBulgarian Split Squat, 4 x 6-10/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...

Strong workouts for the week of 12/30/19-1/3/19

December 30, 2019SiteplicityPowerlifting Workouts, Uncategorized0

MondayWide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) TuesdayDeadlift 4 x 8, buildingWeighted Glute Bridge, 3 x...

Womxn’s Strength workouts for 12/30/19-1/3/19

December 30, 2019SiteplicityPowerlifting Workouts0

Monday: Strong:Wide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp:Back squat 4 x 4, building to a...

Strength & Conditioning workout for 12/30/19

December 29, 2019SiteplicityStrength & Conditioning Workouts0

Strength: Push Press + Push Jerk Every 2:00 x 5 Sets 3 Push Press + 2 Push Jerk *Light weight today… all sets performed around 70% of Push Press max Conditioning: Against 12 Mins….5 Rounds for Time 40 Double Unders 12 DB Hang Power Cleans (2 DB’s) 20 Situps Comp: 50 Double Unders, 70/50 Fitness:...

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