Siteplicity – Page 63 – Courage Fitness Durham

WOD for 062719

June 26, 2019SiteplicityDaily Workouts0

Technique: Rear Foot Elevated Split Squat Strength: Wendler Deadlift Week 3 5 @ 75% 3 @ 85% 1+ @ 95% *Use Training Max to calculate working sets (90%) More Strength: Lower Body Hypertrophy : 20 Min 4 Sets: 8 each Leg RFESS (bodyweight or loaded with KB Goblet Style) 8 Barbell Hip Thrust (Heavy) (Can...

WOD for 062619

June 25, 2019SiteplicityDaily Workouts0

Skill: Kipping Pullup Strength: Upper Push/Pull 3 Rounds: 1:00 AMRAP Inverted Bar Row (Stack feet on boxes if able) Rest :30 1:00 AMRAP DB Floor Press (AHAP) Rest 2:00 B/w Rounds Conditioning: Partner Workout! 15 Min AMRAP: Partner 1 Completes: 3 Rounds of Cindy Partner 2 Completes: 3 Rounds 20 Double Unders 7 Push Press...

WOD for 062519

June 24, 2019SiteplicityDaily Workouts0

Skill: Snatch (Power Position) Strength: Snatch Complex Every 2 Min x 5 sets 2 Hang Snatch Pull + 3 Hang Snatch (power or squat) *Keep weight below 70%.. focus is on great positions Conditioning: Every 3 Min x 5 sets: Row 250/200 Meters 5 Unbroken Power Snatches (AHAP) *Increase weight or stay the same for...

WOD for 062419

June 23, 2019SiteplicityDaily Workouts0

Stretchy Flexy: Mobilize for Squats Strength: 20RM Backsquat Week 4 Last week! Add 5-10 lbs from last week…. GO FOR IT! Conditioning: 9 Min AMRAP 21 Russian KBS 21 Sit ups 100 Meter Run L1: 70/52 L2: 52/35 L3: 35/25 L4: 25/20

WOD for 062219

June 21, 2019SiteplicityDaily Workouts0

Saturday June 22nd… With a Partner! Against 15 mins… For Time! Split Anyhow 10-9-8-7-6-5-4-3-2-1 HSPU C2B Squat Cleans L1: Strict HSPU, Bar Muscle Ups, 185/135 L2: Kipping HSPU, Chest 2 Bar, 135/95 L3: Deficit Pushups, Kipping Pullups/Jumping C2B, 95/65 L4: Pushup, Ring Row, DB Cleans -Rest 3:00- 8 Min AMRAP 10 Sandbag to Shoulder (alt....

WOD for 062119

June 20, 2019SiteplicityDaily Workouts0

Skill: Toes to Bar Strength: Strict Press 5×5 (0:03 Descent) *All sets at the same weight 65% Conditioning: Every (2)-mins for (5) Rounds 12/9 Cal. Row 12 T2B Remaining Time: DB Snatches L1: 15/10 Cal. Row, T2B, 70/50 L2: 12/9 Cal. Row, 9 T2B, 60/45 L3: 12/9 Cal. Row,, 12 K2E, 45/30 L4: 10/8 Cal. Row,...

WOD for 062019

June 19, 2019SiteplicityDaily Workouts0

Skill: Power Clean Catch Position Strength: Clean Complex Use the heaviest weight for each set: 3-3-2-2-1-1 Hang Power Clean + Power Clean Conditioning: (8)-min AMRAP 7 Power Cleans 50 Double Unders L1: 205/145,, DUs L2: 185/135, DUs L3: 135/95, 1/2 Att. (+) 1/2 Singles L4: DB Cleans, Singles

WOD for 061919

June 18, 2019SiteplicityBlog, Daily Workouts0

Mobilize for Squats Strength: Back Squat Week 3: 20 Rep Back Squats *Try and add 10lbs from last week Conditioning: For Time….16 Minute Cap Run 400 Meters.. -Then- 4 Rounds 20 Abmat Situps 20 Wallballs -Then- Run 400 Meters.. L1: 30/20 L2: 20/14 L3: 14/10 L4: 10/6, 200 meter runs

WOD for 0611819

June 17, 2019SiteplicityDaily Workouts0

Skill: Z Press, Tate Press Strength: Shoulder and Tricep Hypertrophy Every 3 min x 4 sets 1.) Seated KB Z-Press (6-8reps) 2.) Tate Press with DB (8-10 reps) *from the floor* 3.) Handstand Hold x (:30) *Scale HS Hold to Ring Plank or Straight Arm Plank Hold Conditioning: Against (20)-mins… For Time: With a Partner…...

WOD for 061719

June 16, 2019SiteplicityDaily Workouts0

Skill: Dip/Pullup Strength: SSPT Re Test Option A: Establish Max Rep Set Pullup/Dip Option B Establish 1 Rep Max Weighted Pullup/Dip Conditioning: AMRAP Intervals: (4:00 work/2:00 Rest) (x) 3 Rounds 12 Power Snatch 6 OHS 12 Bar Over Burpee 6 CTB *Pick up where you left off* **If you dont have OHS– scale to Front squats**...

1 … 61 62 63 64 65 … 419

By