Siteplicity – Page 66 – Courage Fitness Durham

WOD for 051619

May 15, 2019SiteplicityDaily Workouts0

Skill: Wallball Efficiency Strength: RDL + Side Planks 3 sets: 12 Barbell RDL’s @ Tough weight :30 each side plank Conditioning: Against 15 Mins… 3 Rounds for Time 9 Dball over the Shoulder 21 Wallballs 50 Double Unders L1: 150/100, 30/20 L2: 100/80, 20/14 L3: 80/60, 14/10, 1/2 singles + 1/2 attempts L4: 50/30, 10/6,...

WOD for 051519

May 14, 2019SiteplicityDaily Workouts0

Skill: Bar Muscle Up Strength: SSPT Week 5 Conditioning: 5 Min AMRAP: 6 Bar Muscle Ups 21/15 Cal Row Rest 5:00 5 Min AMRAP: 12 HSPU 21/15 Cal Row L1: 6 BMU, Deficit HSPU L2: 3 BMU, Kipping HSPU L3: 6 Pullups or 6 Jumping Chest 2 Bar, DB Push Press L4: 8 Ring Rows,...

WOD for 051419

May 13, 2019SiteplicityDaily Workouts0

Strength: Low Hang Power Clean and Jerk 3-3-2-1-1 Building in weight across the sets (15 Mins) -Does not need to be TNG Conditioning: Against 12 Mins…For Time: 400 Meter Run -Into- 3 Rounds: 15 Power Cleans 15 Burpees over the Bar L1:155/105, Bar Facing L2: 135/95, Lateral Burpees L3: 95/65, Reg. Burpees L4: DB Cleans,...

WOD for 051319

May 12, 2019SiteplicityDaily Workouts0

Strength: Mash Front Squats Heavy Single @ 3/10 3×3 @ 83% Condtitioning: Every 2:00 x 4 sets 20 Airsquats 15 Situps L1: 20 Situps L2: 15 Situps L3: 15 Airsquats, 15 Situps L4: 15 Airsquats,10 Situps L4: DB Cleans, 10 Burpees

WOD for 051019

May 9, 2019SiteplicityDaily Workouts0

Skill: Ring Muscle Ups -Establish your transition drill- Strength: Pecs and Hips DB Floor Press: 10-10-10-10 *In between each set: 20 Russian KBS (Heavy) Conditioning: Against 5-min Clock 800m Run 4 Muscle-ups or 8 MU Transitions 20 Double Unders -1:00 rest – Against a 4:00 Clock 400m Run 3 Muscle-ups or 6 MU Transitions 30...

WOD for 050919

May 8, 2019SiteplicityDaily Workouts0

Skill: Rowing Efficiency-Legs, Shoulders, Arms Strength: Hang Clean Pull/Power Clean Within 12-mins Find a Heavy for the Complex: 1 Hang Clean Pull (+) 1 Power Clean Conditioning: Against (20)-mins… For Time- With a Partner 1000m Row 10 Cleans 750m Row 12 Cleans 500m Row 14 Cleans 250m Row 16 Cleans L1: 185/135 L2: 155/105 L3:...

WOD for 050819

May 7, 2019SiteplicityDaily Workouts0

Mobilize for Front Squats Strength: Mash Pause Front Squats Week 7: A.) Within 15-mins Find your Heavy for the day (0:03 Bottom/0:10 Top) B.) Apply 80% to what you found for 3×3 Conditioning: Death by Burpees (8 min cap) Buy-in: 10 Wall Balls Burpee (See Example) Ex.) 0:00-1:00- 10 WB (+) 1 Burpee, 1:00-2:00: 10 WB...

WOD for 050719

May 6, 2019SiteplicityDaily Workouts0

Review: Strict HSPU Strength: SSPT Week 4 Dips Pull-ups Conditioning: Every (3)-mins for (4) Rounds 200m Run 10 DB Step-overs 5 Strict HSPU *Single Arm Step Overs L1: 70/50, 24″/20″, SHSPU L2: 50/35, 24″/20″, (3) SHSPU L3: 35/20, 20″/17″, 8 “Heavy” Strict DB Press L4: 20/15, 17″/15″, 8 Strict DB Press

WOD for 050619

May 5, 2019SiteplicityDaily Workouts0

Skill: Hang Snatch/OHS Strength: 12-min EMOM: Complex: 1 Hang Snatch (+) 1 OHS *(60-70%: through the 12-mins) Metcon: Against (10)-mins…(5) Rounds For Time: 9 Deadlifts 7 Snatches 5 CTB L1: 135/95, CTB L2: 115/85, CTB L3: 75/55, Jumping CTB L4: Goblet Squats, Jumping Pull-ups

Kool Aid Club – April 2019

May 2, 2019SiteplicityNews0

Congratulations to our April CFD Kool Aid Clubbers! Our athletes checked in for 3,937 workouts in April! Athlete Total Visits Swaim, Katarina 35 Stefanski, Stephanie 31 Timmons, Zachary 29 Shurgin, Amanda 25 Solomon, Rachel 24 Cohen, Alan 24 Margolin, Alexander 23 Williams, Ron 23 Culver, Nicole 23 Swanson, Ashley 22 Mangano, Dino 22 Vega, Brandon...

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