Siteplicity – Page 73 – Courage Fitness Durham

WOD for 022019

February 19, 2019SiteplicityDaily Workouts0

Skill: Push Press Strength: Push Press 5-5-3-3-3-1 *Build in weight across all of the sets Metcon: (4) 2-min AMRAPs 2 Min AMRAP 8 FR Lunges 8 S2OH (1-min Rest) 2-min AMRAP 4 HSPU 8 Russian KBS (1-min Rest) 2-min AMRAP 8 FR Lunges 8 S2OH (1-min Rest) 2-min AMRAP 4 HSPU 8 Russian Kettlebell Swings ...

WOD for 021919

February 18, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Clean Technique Strength: Clean Complex Complex (3, 3, 2, 2, 1) (15 Mins) 1 Hang Clean Pull (+) 1 Hang Clean *Increase weight as form allows* Ex. of 3.) HCP (+) HC, HCP (+) HC, HCP (+) HC Metcon: Against 12-mins… For Time (5) Rounds 5 Hang Power Cleans 3 Bar Over Burpees 1...

WOD for 021819

February 17, 2019SiteplicityDaily Workouts0

Skill: Mobilize for Back Squat Strength: Back Squat 6×6 at 65% *Rest PLENTY between sets** Metcon: For (4) Rounds.. (3-min work/1-min Rest) 15 Wallballs30 Double Unders 15 Box Jump Overs *Pick-up where you left off each round* L1: 30/20, DUs, 24″/20″L2: 20/14, DUs, 24″/20″ L3: 14/10, 1/2 at. (+) 1/2 singles, 20″/17″L4: 10/8, Singles, 17″/15″

WOD for 021619

February 15, 2019SiteplicityDaily Workouts0

“With a partner” 8 mins to complete -4 rounds total, relay style. each complete 2 rounds- teammate cannot start until finish full round” 12 cal row/bike 12 bar over burpee 12 hang cleans L1: 20 cals, Bar facing burpees, 155/105 L2: Bar over burpees, 135/95 L3: Bar over burpees, 95/65 L4: 10 cals, burpees, 75/55...

WOD for 021519

February 14, 2019SiteplicityDaily Workouts0

Core: EMOM x 6 mins Odd min- :30-:45 sec Plank Even min- :30- :45 sec Hollow Hold Strength: Floor Press/Row 3 Rounds DB Floor Press x 10-15 (Heavier Weight) immediately into… 350/300 meter Row Sprint -rest 2 mins b/w rounds- Metcon: 3 rounds for time (12 Min Cap) 2 Rope Climbs 12 Handstand Push-ups 20...

WOD for 021419

February 13, 2019SiteplicityDaily Workouts0

Skill: 3 Positions of the 3 Pos. Snatch (Hip, Knee, Floor) Strength: 3 -Position Snatch Take 15 mins to find a HEAVY 3 position snatch *Hip, Knee, Floor Metcon: For Time (15 Min Cap) 5-10-15-10-5 Hang Power Snatch 20-30-40-50-60 Double Unders *Every 3 minutes do 10 Bar Over Burpess (Not including 0:00) L1: 10-15-20-15-10 snatch...

WOD for 021319

February 12, 2019SiteplicityDaily Workouts0

Strength: Step ups & RDLs 4×6-8 Russian step ups (Barbell Back Rack if able) Superset 4×8-10 Supinated Grip Romanian Deadlift Barbell Gymnastics: 4 – 5 minute EMOMs *Front Squats come from the rig* EMOM x 5min 3 Front Squats EMOM x 5min 10 T2B EMOM x 5min 3 front squats EMOM x 5min 15 Sit...

WOD for 021219

February 11, 2019SiteplicityDaily Workouts0

Skill: Devil Press Strength: Grip/Shoulder Press 4 rounds 100m Farmer Carry 15 DB Z Press Metcon: For Time … w/ a Partner (cap 20 mins) 10-9-8-7-6-5-4-3-2-1 Devil Presses (burpee version) 200m run “**each partner must complete the reps but can break it up between each other so there’s rest. 1 partner working at a time (Both...

WOD for 021119

February 10, 2019SiteplicityDaily Workouts0

Fitness: Every 3 mins x (10 rds) 10/8 Cal bike / row 8 Pull-ups 3/2/1 Squat Cleans *3 reps in rounds 1-2-3 *2 reps in rounds 4-5-6 *1 Rep rounds 7-10″ L1: 12/10 cals, CTB pull-ups, 205/145, 225/155, 245/165 L2: 10/8 cals, Pull-ups, 155/105, 185/125, 205/145, L3: 10/8 cals, 6 pull-ups or 8 jumping pull-ups,...

WOD for 020919

February 8, 2019SiteplicityDaily Workouts0

Partner Workout! 12 mins to complete *Each partner Completes 6 rounds (alt rounds) -6 Alternating Pistol Squats 15 Russian KB Swings- *With remaining time: AMRAP Pull-ups L1: 10 Pistols, 70/52, CTB L2: 6 Pistols, 52/35. Pull-ups L3: scaled pistols, 35/25, Jumping Pull-ups L4: Goblet Squats, 26/17, Ring rows Rest 3:00 12 mins to complete (Each...

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