Siteplicity – Page 65 – Courage Fitness Durham

WOD for 053019

May 30, 2019SiteplicityDaily Workouts0

Skill: T2B Strength: SSPT Week 7 Conditioning: 5 Minute Ladder.. Strart at 2 each and increase both by 2 reps each round T2B Sandbag over the Shoulder (Rest 2 min) Work back down the ladder for Time…(7 Min Cap) L1: T2B, 150/100 L2: T2B, 120/75 L3: K2E, 75/50 L4: Abmat Sit ups, 40/25

WOD for 053019

May 29, 2019SiteplicityDaily Workouts0

Skill: Bracing for front squat Strength: Front SquatTake 20 minutes to find 1RM Front Squat Metcon: For Time (15 min cap)400m Run3 Front Squats300m Run6 Front Squats200m Run9 Front Squats100m Run12 Front Squats L1: 255/175, 225/155, 205/145. 185/135L2: 225/155, 205/145, 185/135, 155/105L3: 165/115, 155/105, 135/95, 115/85L4: DB Squats (Open Style)

WOD for 052919

May 28, 2019SiteplicityDaily Workouts0

Skill: Push Press Strength: Push Press 2×5 @ 65% 2×3 @ 75% 1×2 @ 80+% 12 Min AMRAP Ladder… 12 DL 6 Bar Over Burpees 3…6…9..12…15 HSPU *HSPU increase by 3 reps each round L1: 135/95, Strict HSPU, Must Make it through the round of 15… L2: 135/95, Kipping HSPU L3: 95/65, Pike Pushups or...

WOD for 052819

May 27, 2019SiteplicityUncategorized0

Skill: Clean Pulls/Power Clean Strength: 12 Min EMOM(1) Clean Pull + (1) Power Clean*increase weight every other minute Metcon: Against 15-mins..For Time! 60 Double Unders 50 Cal. Row 40 Ab-mat Sit-ups 30 RKBS 20 Power Cleans L1: 165/115, Unbroken DUs, 70/52, L2: 135/95, DUs, 52/35L3: 95/65, 1/2 Att. (+) 1/2 Singles, 35/25L4: DB Cleans, Singles, 25/20,

WOD for 052419

May 23, 2019SiteplicityDaily Workouts0

Skill: Kipping Pullups Strength: Lunge + Back Squat 4 sets Increasing to a Tough Weight for: 8 Alt. Back Rack Lunge + 5 Backsquats Rest 2:00 B/w Sets Conditioning: On a 12 Minute Clock: From 0-2: 100 Meter Sandbag Bear Hug Carry From 2-10: 8 Min AMRAP 10 Sandbag Squats 15 Pullups From 10-12: 100 M...

WOD for 052319

May 22, 2019SiteplicityDaily Workouts0

Lat/Pec Mobility Strength: DB Bench Press/Band Pull Apart 4 Rounds: 1:00 Max Reps DB Bench Press (AHAP) 15 Band Pull Aparts after each set Rest 2:00 b/w sets Conditioning: 21-15-9 (10 Min Cap) Kettlebell Swing Box Jump Over Cal Row/Bike/ski L1: 70/52, 24/20 L2: 52/35, 24/20 L3:35/25, 20/16, step ups L4: 25/20, Plate Jumps or...

WOD for 052219

May 21, 2019SiteplicityDaily Workouts0

Skill: Toes 2 Bar Strength: Take 10 Minutes to Warm up to your snatch weight Conditioning: Against 16 Minutes… For Time: 5 Squat Snatch 100 Double Unders 5 Squat Snatch 30 Toes 2 Bar 5 Squat Snatch 400 Meter Run 5 Squat Snatch L1:155/105 L2:135/95 L3: 95/65, Knees to elbow L4: 45/35-Power Snatch, Situps

WOD for 052119

May 20, 2019SiteplicityDaily Workouts0

Mobilize for Front Squats: Strength: Mash Front Squats Final Week Heavy Single @ 3/10 3×3 @ 85% Conditioning: EMOTM x 9 Minutes 1) Row/Bike 2 )15 Wallballs 3) Rest L1: 21/15 cals, 30/20 L2: 18/12 cals , 20/14 L3: 15/10 cals, 14/10 L4: 12/8 cals, 10/6

WOD for 052019

May 19, 2019SiteplicityDaily Workouts0

Skill: HSPU Strength: SSPT Week 6 Pullups/Dips Metcon: Against 20 Minutes… 10 Rounds 3 Power Cleans 5 HSPU 3 Burpees Over the Bar L1:185/125, Strict L2: 155/105, Kipping HSPU L3: 115/80, SA DB Push Press (switch arms each round) L4: DB Power Cleans, SA DB Push Press (switch arms each round)

WOD for 051719

May 16, 2019SiteplicityDaily Workouts0

Skill: Overhead Squat Strength: Overhead Squat Every 2 mins x 5 sets 3 Tempo OHS AHAP Tempo is 41X1 Conditioning: 12 Min AMRAP 15 Power Snatches 10 Alt. OH Lunges Run 200 Meters L1: 95/65 L2: 75/55 L3:55/45, Front Rack Lunge L4: DB Snatch, DB Lunge

1 … 63 64 65 66 67 … 419

By