Siteplicity – Page 78 – Courage Fitness Durham

WOD for 010219

January 1, 2019SiteplicityDaily Workouts0

Skill: Rowing & Deadlift Efficiency-Breathing and Bracing through deadlifts-Rowing cadence and sequencing (legs, torso, arms >>>arms, torso, legs)https://youtu.be/nGD0CTE1YlkNo “Strength” EMOM: Strength CardioEMOM:x 5 Mins: Row/Bike 15/12 CalsRest 1:00EMOM:x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift)Rest 1:00EMOM:x 5 Mins : Row/Bike 15/12 CalsRest 1:00EMOM:x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift) L1:...

WOD for 10119

December 31, 2018SiteplicityDaily Workouts0

New Years Workout: Teams of 3: 1 Works/2 rests 15 min. to get as far as possible… 40 OHS (95/65) 30 Pull-Ups 40 OHS (115/80) 30 C2B Pull-Ups 40 OHS (135/95) 20 Bar Muscle Ups AMRAP OHS (155/105) L1: (115/80)(135/95)(155/105)(175/115) L2: (95/65)(115/80)(135/95)(155/105) L3: (65/45)(75/55)(95/65)(115/80), RIng Rows, Pullups, C2B L4: Goblet Squats (same weight each time)(KBS/Ring...

WOD for 123118

December 30, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: 1 Rep Max: Snatch (Compare to 10/8/18)15-20-mins to build up to a 1RM Snatch with good technique Metcon: 2 Rounds… (Compare to 10/8/18) For Individual Scored Times..(6 min Cap Per Round) (6 Mins rest b/w rounds)250 Meter Row10 Burpees20 Thrusters10 Burpees250 Meter Row A Group Starts @ Minute 0:00-6:00B Group Starts @...

WOD for 122818

December 27, 2018SiteplicityDaily Workouts0

Skill: Deficit Deadlifts Strength: Every (4)-mins for (4) rounds… All (3) stations within the (4)-mins 15 HEAVY Unbroken Russian Kettlebell Swings 10 Close Grip Bench Press (Light-ish Weight) 5 (Moderate-Heavy) Deficit Deadlifts with TEMPO (Stand on 45lb. Plate: Regular Up, 3-seconds Down) Metcon: Against (12)-mins…(8) Rounds for Time: 8 Pull-ups 8 Single Arm DB Push-Press (Switch...

WOD for 122718

December 27, 2018SiteplicityDaily Workouts0

Mobility: Mobilize for Front Squats Strength: Front Squat 2 x 1 – 2 (100%) 1 Set of Max Effort (100%) Metcon: 10 min AMRAP 100m Run 6 HSPU 3 Power Cleans Each new Round: Add 10/5lbs L1: SHSPU, Add 20/10lbs, Start at 135/95 L2: 3 SHSPU (*Scale with Ab-mat, but keep Strict), Add 10/5lbs, Start...

WOD for 122618

December 25, 2018SiteplicityDaily Workouts0

In Teams of 2: Against 28-mins…FOR TIME: (1 person works/1 person rests) 2 Rounds: 50 Cal. Bike or Row 25 Hang Power Cleans -immediately into- 2 Rounds: 50 Wallballs 10 D-Ball Over the Shoulder -immediately into- 2 Rounds: 50 DB Snatches 10 Rope Climbs L1: Can only switch once for EACH NEW Rd., 50/35, 20/14,...

WOD for 122418

December 23, 2018SiteplicityDaily Workouts0

Teams of 4: For Time (20 Mn Cap) Workout 1: Athlete A & B (For Time) 3 Rounds: 10 Front Squats (155/105) 20 Toes to Bar -Immediately into/Switch- Workout 2: Athlete C & D (For Time) 3 Rounds: 15 Front Squats (135/95) 15 HSPU *How to score: Time of completion + Meters Rowed L1: 185/135, 155/105,...

WOD for 122218

December 21, 2018SiteplicityDaily Workouts0

Against 8 Mins… 30-20-10 Cal Row/Bike Shoulder to Overhead L1: 155/105, 30/20 L2: 135/95, 20/14Wall balls L3: 95/65, 14/10 L4: DB S2OH, 10/6 *rest 3* 3 rounds For Time..(10 Min Cap) 25 HSPU 50 Single arm DB Cleans 100 DUs L1: Deficit HSPU, 70/50. 200 DUs L2: HSPU, 50/35, 100 DUs L3: Scaled HSPU (mats...

WOD for 122118

December 20, 2018SiteplicityDaily Workouts0

Technique: Squat Snatch Strength: Snatch Complex Hang Power Snatch + Squat Snatch 5 x 2+1 (work to a heavy complex) Metcon: Every 3 mins x 4 12 OH Squats 12 Bar over burpees L1: 95/65, 12 Bar Facing Burpees L2: 95/65, 8 Bar over burpees L3: 65/45, 8 Bar over burpees L4:...

WOD for 122018

December 19, 2018SiteplicityDaily Workouts0

Skill: T2B Strength: RDL’s and Split Squats RDLs 3×10 Bulgarian Split squats 3×10 (each leg) (rear foot elevated)(KB or DB Loaded) Metcon: 18 AMRAP Ladder 200m run 3 T2B 3 box jump overs 200m run 6 T2B 6 Box jump overs 200m run 9 T2B 9 box jump overs … continue increasing reps...

1 … 76 77 78 79 80 … 419

By