Siteplicity – Page 71 – Courage Fitness Durham

WOD for 031819

March 17, 2019SiteplicityDaily Workouts0

Skill: Thruster Efficiency/Front Rack Mobility Strength: Thruster Pacing EMOTM x 8 Mins Evens: 200/150m Row Odd: 6 Thrusters *Performed for quality Rx Open: 95/65 Scaled Open: 75/55 Fitness: easy weight for 6 reps Metcon:On a 12 Min Clock….. From 0:00-7:00: Establish a 3RM Hang Power Clean and Jerk From 7:00-12:00: AMRAP Power Cleans @ 3RM...

WOD for 031719

March 17, 2019SiteplicityDaily Workouts, Uncategorized0

Every 4 Mins x 3 Rounds: 200 Meter Run10 Front Squats12 Double DB/KB Bent Over Rows *Pick a weight that you can front squat 10 times unbroken each round

WOD 031519

March 14, 2019SiteplicityDaily Workouts0

SIGN UP FOR 19.4 HERE!!! Skill: Gymnastics Core Conditioning 4 sets: :20 Hollow Body Hold 10-15 Banded PVC lat Pulldowns 8-10 Paralette Shoot Throughs (no dip or push-up) Rest 90 secs b/w sets Metcon: For Time: 9 Min Cap 40-30-20 Double Unders Situps 10-10-10 Alt. DB Ground to Overhead L1: KB Hang Snatch 52/35 (5/side…...

WOD for 031419

March 13, 2019SiteplicityDaily Workouts0

Strength: 3 Rounds: 10 Back Rack Lunges (5/leg)(AHAP) (90-second Rest b/w Rounds) Metcon: (3) (5)-min EMOMs 5-min EMOM: 15/10 Cal. Row (2-min Rest) 5-min EMOM: 6 DB Squats (Open Style) (+) 6 Box Jump Overs (2-min Rest) 5-min EMOM: 5 Burpees + 5 Ball Slams *Stay at the the station for 5-min, Repeats. Then switch...

WOD for 031319

March 12, 2019SiteplicityDaily Workouts0

Strength: Push/Pull/Hinge Every (3)-mins for (4) Rounds 5 Strict Press Challenging # of Wide Grip Pull-ups 20 Russian Kettlebell Swings Metcon: 3 Rounds: 2-min AMRAP 5 Thrusters 4 Bar over Burpees 3 Ring Muscle ups (Rest 90-seconds) Each new Round- Weight goes up. Pick up where you left off. L1: 115/85, 135/95, 155/105, Ring Muscle...

WOD for 031219

March 11, 2019SiteplicityDaily Workouts0

Strength: Snatch & Snatch Grip RDL: a.) 3-3-3 Power Snatch (0:03 Pause in catch) (3 Singles-NO TNG) -Don’t Exceed 75% of Power Snatch B) 5-5-5 Snatch Grip RDL (85% of 1RM Snatch for all sets) Metcon: Every 2-mins for (6) Rounds 100m Run 2 Power Snatches L1: 200m Run,135/95 L2: 100m Run, 95/65 L3:100m Run,75/55...

WOD for 031119

March 10, 2019SiteplicityDaily Workouts0

Mobilize for Back Squats Strength: Back Squat 5×5 at 75% Metcon: Against 12-mins… For Time 9-7-5-3 Front Squats 10 Wall Balls 35 Double-Unders L1: 155/105, 30/20, 50 DUs L2: 115/85, 20/14, 35 DUs L3: 75/55, 14/10, 1/2 att. (+) 1/2 Singles L4: DB Squats (Open Style), 10/8, 50 Singles

WOD for 030819

March 7, 2019SiteplicityDaily Workouts0

Sign Up for Open Workout 19.3 HERE! Mobility: Upper Body (shoulders/traps/lats) 10-15 mins Conditioning: 3 sets: (18 minutes) 90 Secs each station: -Row x 300/250 meters -20 Russian KBS (Weight that can be performed Unbroken) -5-10 Strict Pullups (Sub 10 Heavy Bent over Barbell Rows) -HS Hold x :30+ Wallsit x :30Scale HS Hold to...

WOD for 030719

March 6, 2019SiteplicityDaily Workouts0

Skill: Cycling Cleans Strength: Power Clean 70% 3×3 80% 2×3 Metcon: Every 3 minutes for 4 Rounds 10 Power Cleans 10 Situps 10 FR Lunges 10 Burpees Over The Bar L1: Weight that can be done completely unbroken, 20 situps, Bar Facing Burpees L2: Weight that can be done completely unbroken, 15 Situps, Bar over...

WOD for 030619

March 5, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Pistols Strength: Squats 5 sets: 5 Back Squats with a 0:03sec descent @ 70-75% Immediately into; 15/12 cal row or bike (Rest 2-min) Metcon: 12 min EMOM Min 1 – 8 D-ball over shoulder Min 2 – AMRAP Pistols Min 3 – 100m run L1: 150/100, Pistols L2: 120 (or 100)/80, Pistols L3: 80/60,...

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