Siteplicity – Page 59 – Courage Fitness Durham

WOD for 081319

August 12, 2019SiteplicityDaily Workouts0

Bench Press Technique Tips Strength: Bench Press/Row (18 Min Clock) 4 Rounds: 3 Bench Press with a 2 sec pause on the chest, Increasing 15 each arm Single Arm DB Row Rest 2:00 b/w sets Condtioning: EMOTM x 12 Mins 1)DB Bench Press x 10 reps (2 reps from failure) 2) 100 M Sprint 3)10-20 “AB”...

WOD for 081219

August 11, 2019SiteplicityDaily Workouts0

Strength: Back Squat Every 2 Mins x 4 sets 2 Backsquats increasing to 80-85% Rest/Change Weights 3:00 Drop Sets: Every 3 min x 2 sets 10-12 Backsquats @ 60% Conditioning: 21-15-9 (7 Min Cap) Russian KBS -50 Double Unders After Each Set- Comp: 70/52 (Am Swings), 100 Double Unders Fitness: 50/35, 50 Double Unders GPP:...

WOD for 081019

August 9, 2019SiteplicityDaily Workouts0

Saturday August 10th 2019 Today’s workout is mostly teams of 2… but for the first part we are going to have you join forces with your other favorite two people in the class to complete a little bit of runnin’ Teams of 4! 4×400 meter Relay (12 Min Cap) EMOTM (Including Min 0): 15 Air...

WOD for 080919

August 8, 2019SiteplicityDaily Workouts0

Skill: Hollow Position in the Strict Pullup Strength: Strict Pullups + Core Every 2:00 x 4 sets 3-10 Strict Pullups (1 UB Set) (2 short of failure) :20 Hollow Hold :20 Arch Hold Conditioning: With a Partner.. Alt. Rounds for 10 Total Rounds (16 Min Cap) 10 Toes 2 Bar Sandbag Carry x Down and...

WOD for 080819

August 7, 2019SiteplicityDaily Workouts0

Strength: Front Squat + Front Rack Lunge (12 mins) 3 sets: 10 alt. Front Rack Lunges + 5 Front Squats.. increase weight each set Conditioning: Against 18 Mins… 3 Rounds: 15 Wallballs 10 DB DL 5 DB Hang Power Cleans -Rest 2:00- 2 Rounds: 20 Wallballs 15 DB DL 10 DB Hang Power Cleans -Rest 2:00-...

WOD for 080719

August 6, 2019SiteplicityDaily Workouts0

Mobility: Overhead Squat Mobility Strength: Hang Snatch 6×2 Increasing, but not to a max Work between 60-80% Sets are every 2 Mins *Power or squat, up to the athlete Conditioning: 3 Rounds for Time (10 Min Cap) 18 HSPU 9 Squat Snatch 36 Double Unders Comp: 155/105, Kipping HSPU Fitness: 115/80, 12 Kipping HSPU GPP:...

WOD for 080619

August 5, 2019SiteplicityDaily Workouts0

Technique Focus: Clean Positions Strength: Halting Clean Grip Deadlifts (3 Stops) (6min) Mid Shin, Above Knee, Power Position Every 90 x 5 sets 4 Halting Clean Grip Deadlifts (70-80% of Clean) *Athletes will not stand up all the way.. return to the floor after hitting power position Conditioning: KBS/Run/Step Overs (18 Mins) 3×4:00 on/2:00 off...

WOD for 080519

August 4, 2019SiteplicityDaily Workouts0

Skill: Dip and DriveBalanceTempoTiming Strength: Strict Press + Push Press (12 Mins)Strict Press3×3 building to a tough set of 3 Rest 60-90 b/w sets Push Press:3×8-12 @ heaviest set of Strict PressRest 60-90 secs b/w sets Metcon: Rowing Intervals (15 Mins)2x 1,000/750mRest 1:1 or get a partner!Keep paces repeatable!! Goal is to have both efforts...

WOD for 080319

August 2, 2019SiteplicityDaily Workouts0

Saturday 08/03/19 Teams of 3! Against 15 Mins… 3 Rounds for Time: 75 Double Unders 50 Hang DB Snatch (5/side) 75 Double Unders 50 Alt. DB Hang Power Cleans (5/side) -Into- 100 Cal Row Comp: 100 Double Unders, 70/50 (alt. each rep) Fitness: Double Unders, 50/35 GPP: 100 Singles, 35/25 Health: 75 Singles, 25/20, 75...

WOD for 080219

August 1, 2019SiteplicityDaily Workouts0

Skill: Wallball Tips Strength: Wallball/Situps Every 3 mins x 5 Sets: 10-20 UB Wallballs 15-25 Situps Conditioning: Against (10)-mins… For Time 1 Pullup (+) 10 Deadlifts 2 Pullups (+) 9 Deadlifts 3 Pullups (+) 8 Deadlifts Pullups continue to go up by 1 to 10 while DL go down by 1 to 1 Comp: 225/155,...

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