Siteplicity – Page 5 – Courage Fitness Durham

CFD workout for 10/16/2020

October 15, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 3 Rounds: Row/Bike/Run x 150m/7/5 cals/100m 10 alt. Lunges w/twist 10 alt. Box Step overs 2 Rounds: 7 Medball Thrusters w/ 2 sec pause in the top and bottom 7 alt. Lateral Box Step Overs (no weight) Workout: EMOTM x 15 Mins 1) Row 200/150 M or Bike x 12/9 cals 2)20 Medball...

CFD workout for 10/15/2020

October 14, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 10 each direction: Shoulder Circles Elbow Circles Wrist Circles 2 Rounds: 10 Scap Pushups 5 Plank Pushups (down + up = 1) 20 Lateral Hops 2 Rounds @ lighter than workout weight: 10 Floor Press 20 Single Unders or Plate Jumps 10 KBS Workout: 5 Rounds for Time: (15min Cap) 15 DB Floor...

CFD workout for 10/14/2020

October 13, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm Up:With a light DB:2 Rounds:7 each Single Arm Bent Over Rows7 each Single Arm Upright Rows7 each Single Arm DB Press:20 Straight Arm Side Plank (switch sides on second round) :10 Pronated Hang from Rings or Bar (:10 plank hold):10 Supinated Hang (:10 Reverse Plank) 2 Rounds @ Lighter than workout weight2-6 Strict Pullups/Ring...

CFD workout for 10/13/2020

October 12, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 10 PVC Pipe Kang Squats 10 PVC Pipe Jefferson Curls 10 Bootstap Squats 2 Rounds: 10 Alt. Lunges 5 Sumo Stance Triple Touches 2 Rounds: 5 DB RDL’s @ 2020 Tempo 5 DB Front Rack Squats Workout: EMOTM x 10 Mins :30 AMRAP Double DB Romanian Deadlifts @ 2020 Tempo Into: EMOTM x...

CFD workout for 10/12/2020

October 11, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up:3 Rounds:20 Mountain Climbers5 Situps5 Arch Ups5 Tempo Knee Pushups @ 3231 Tempo 2 Rounds with PVC:5 Strict Press5 Push Press5 Push Jerks 2 Rounds with Empty Bar:5 Strict Press5 Push Press5 Push Jerks Toes 2 Bar/DB Supine Toe Touch practice and skill work. Workout:6 Rounds for time (13 Min Cap)10 T2B10 S2OH5 Burpees...

CFD workout for 10/10/2020

October 9, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 2 minutes of light cardio, Row/Bike/Jog -then 2 Rounds -10 Alternating Lunges w/ Sampson Stretch -5 empty bar Strict Press -10 alternating shoulder taps -5 tempo Romanian Deadlifts w/ empty bar (2020) -10 alternating Windmill toe touches -5 Hang Power cleans w/empty bar (2 second pause in the catch) -10 Marching Glute Bridges...

CFD workout for 10/9/2020

October 8, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 1 Round: 10 Rocket Jumps 12 Alternating Lunges w/ Sampson stretch 10 Bollywood Shoulder Stretch (arms extended alternating opposing rotation) 10 Arm Swings 10 Lateral Box Step-overs/5 Up-downs for the outties PVC Warm-up: 10 Pass-throughs with no elbow bend 5/5 around the worlds 5/5 Staggered Stance Good mornings PVC Drills: -3 Snatch Pulls/3...

CFD workout for 10/8/2020

October 7, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 6 min AMRAP for Quality 10 Prisoner Good Mornings 10 alternating Cossack Squats 10 alternating supine Twisted Crosses 10/each Side Plank Rotations 250m Row/10 Calorie Bike/200m Jog Workout: Every 5:00 x 3 sets: Row 1,000/750m or Bike 40/28 Cals or Run 800m @ 15:00 5 MIn AMRAP 20 Alt. DB Russian Twists 20...

CFD workout for 10/7/2020

October 6, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: Tabata intervals 2 rounds through for 4 minutes total :20 seconds of Jumping Jacks/:10 rest :20 seconds High knees/:10 rest :20 seconds Butterfly Glute Bridges/:10 rest :20 seconds Alternating shoulder taps/:10 rest “The Coach Doug Plank warm-up” 2 Rounds: :20 second Right Side plank :20 second Front Plank :20 second Left Side Plank...

CFD workout for 10/6/2020

October 5, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Warm Up: 2 Rounds: 10 Sumo Bend and Reach 5 Sumo Inch Worms 20 Down Dog Calf Pulses 10 Alternating Cobra Twist 5 Up Downs 10 Tempo Calf Raises (22×2) 2 Rounds: -5 Hang Snatches Left arm -10 single leg hops left foot -5 Hang Snatches Right arm -10 single leg hops right foot Workout:...

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