Siteplicity – Page 45 – Courage Fitness Durham

Strength & Conditioning workout for 12/9/19

December 8, 2019SiteplicityStrength & Conditioning Workouts0

Backsquat Prep -Hip and ankle mobility -Focus on bracing the core -Aim to do your back squat sets around 50-60% of your 1RM if its there today Strength: Back squat 2×16-18 reps (leave 3 reps in the tank) rest 3:00 b/w sets *Increase or stay the same, but both sets should be challenging 5 Rounds...

Strength & Conditioning workout for 12/7/19

December 5, 2019SiteplicityStrength & Conditioning Workouts0

Saturday! Partner Workout!! 20 Min Ladder: *1 Partner Working at a time.. Split work however 30 Cal Row 50 Wallballs 50 Power Cleans (95/65) ———————————– 30 Cal Row 40 Wallballs 40 Power Cleans (115/75) ———————————– 30 Cal Row 30 Wallballs 30 Power Cleans (135/85) ———————————— 30 Cal Row 20 Wallballs 20 Power Cleans (155/105) ————————————...

Strength & Conditioning workout for 12/6/19

December 5, 2019SiteplicityStrength & Conditioning Workouts0

Skill: Lapping a Sandbag Strength: Wendler Back squats Week 4-Deload and Speed (10 Minutes) 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% Rest 2:00 b/w sets -Rear Foot Elevated Split Squat: (8 ish Minutes) 3×8-12 each leg,rest 1:00 b/w legs Partner Conditioning: 3 Rounds for time: *Each Partner does the reps...

Strength & Conditioning workout for 12/5/19

December 4, 2019SiteplicityStrength & Conditioning Workouts0

Skill: Kipping Pullups Conditioning First!! “Helen” 3 Rounds for time (13 Minute Time Cap) Run 400M 21 Kettlebell Swings 12 Pullups Comp: 70/52 (murican) Chest 2 Bar Fitness: 52/35 (Murican), Pullups GPP: 35/25 (Russian), Jumping Pullups (or 7 Kipping Pullups) Health: 25/20 (Russian) Ring Rows Bicep/Tricep Finisher 100 Banded Hammer Curls 100 Banded Tricep Extensions...

Strength & Conditioning workout for 12/4/19

December 3, 2019SiteplicityStrength & Conditioning Workouts0

Strength: Snatch All sets at 50-60% of 1RM Snatch (11 mins) EMOTM x 3 3 Snatch Grip Deadlift to Knee- Pause for 2 secs rest 1:00 EMOTM x 3 3 Hang Snatch High Pulls- 3 sec lower to the knee each rep rest 1:00 EMOTM x 3 3 Hang Power Snatches Conditioning: 9 Min AMRAP...

Strength & Conditioning workout for 12/3/19

December 2, 2019SiteplicityStrength & Conditioning Workouts0

Skill: Ring Dips Strength: Push Press Every 3:00 x 4 sets 12-12-10-8 *Increase weight each set *Record heaviest set Conditioning: 3 Rounds (15 total mins) :30 AMRAP Strict Ring Dip rest :30 1:00 AMRAP Double Unders rest :30 1:00 AMRAP Abmat Situps Rest 1:30 Sets Start @ 0, 5:00, and 10:00 *Dip Scales: Strict Ring...

Kool Aid Club- November 2019

December 2, 2019SiteplicityUncategorized0

Congratulations to our November CFD Kool Aid Clubbers! This month, we celebrate Samantha Pflum as our Kool-Aid champion with 28 check-ins! Our athletes checked in for 3,284 classes last month! Athlete Total Visits Pflum, Samantha 28 Dwyer, Caroline 25 Timmons, Zachary 24 Stanaland, Adam 24 Ulak, Albert 23 Graves, Erin 22 Ramirez, Luis 21 Mead,...

Competition Powerlifting workouts for the week of 12/2/19-12/6/19

December 1, 2019SiteplicityPowerlifting Workouts0

Day 1Back Squat 5 x 8 @62.5%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 30Seated RowBanded face pullGHR SSPT 5 Day 2Strict Press 5 x 8 @62.5%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1DB Bench Press 3 x 10...

Strong workouts for the week of 12/2/19-12/6/19

December 1, 2019SiteplicityPowerlifting Workouts0

MondayDeadlift 5 x 5, building to a heavy setGlute Bridges 4 x 5, 3 second paus at topDumbbell Chest fly 3 x 12Weighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restLat pulldown (machine) 3 x 15 (light-moderate) (301) 30 sec. rest Tuesday:Bench Press 5 x 5...

Womxn’s Strength workouts for the week of 12/2/19

December 1, 2019SiteplicityPowerlifting Workouts0

Monday: Strong: Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restBench Press 5 x 8 (light-moderate) (30×1) 30 sec. restDumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. restWeighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec....

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