Siteplicity – Page 80 – Courage Fitness Durham

Technique: Cleans Strength: Cardio Cleaning (10)-min EMOM Station 1: (10/7) Cal Bike/Row Station 2: 2 Cleans (Climbing: AHAP) Metcon: (8) Rounds For Time: 8 DB Snatch 8 TTB 100m Run L1: 10 Rounds: 50/35 L2: 8 Rounds: 50/35 L3: 35/20, K2E L4: 20/15, 16 Ab-mat SIt-ups

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November 28, 2018SiteplicityDaily Workouts0

Strength: Lunge/Glute Bridge (4) Rounds: (5)/Leg-Back Rack Lunge (Supeset): Take out of the Rack <Climbing> (10) Glute Bridges: Back off Bench or Box <Climbing> (Rest 1:30) Metcon: Partner Workout With a Partner: (Trade However) For Time (20 Min Cap) 150 Wall-Balls *1 Person Runs 200m/1 Person works on WBs* 100 Cal Bike/Row/Ski *1...

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November 27, 2018SiteplicityDaily Workouts0

Skill: Ring Muscle-Ups Strength: Push Press: 4×4 @ (75-80%: 3RM) Metcon: (12)-min EMOM Station 1: AMRAP NATE Station 2: 10 Box Jump Overs Nate: 2 RMU (+) 4 HSPU (+) 8 American KBS **Score=Rounds and Reps of Nate. (Pick-up where you left off) L1:70/52, 24″/20″, 12 Box Jump Overs L2: 52/35,...

WOD for 112718

November 26, 2018SiteplicityDaily Workouts0

Strength: Every (2)-mins for (12)-mins… (4) Snatch Grip Deadlifts on Plate <0:03 Down/Regular up> (Not to exceed 65% 1RM) (10) DB Bent Over Row (Per Arm) Metcon: (4) 2-min AMRAPs 5 Deadlifts 50 Double Unders (Rest 2-mins) *Pick-up where you left off** L1: 335/235 L2: 255/175 L3: 185/135, 100 Singles L4: HEAVY...

WOD for 112618

November 25, 2018SiteplicityDaily Workouts0

Skill: Mobilize for Squats Strength: Front Squat 2×6@ (80%) then, 1 Max Effort Set (80%) Metcon: Every (6)-mins for (18)-mins… 400m Run 500m Row Max Front Squats (Weight goes up each new round) L1: 135/95, 155/105, 185/125 L2: 95/65, 115/80, 135/95 L3: 65/45, 75/55, 95/65, 300m Run/375m Row L4: DB Squats (Open...

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November 22, 2018SiteplicityDaily Workouts0

Friday November 23 “Teams of 4!!!” Rest 3 mins after each For time: 20 min Cap.. 12 x 100m run (each teammate does 3) 400 DUs (switching every 25) 8 x 200m run (each teammate does 2) 200 Alt DB Snatch (switch every 20) 4 x 400m (each teammate does 1) 100 pull-ups (split as...

WOD for 112218

November 21, 2018SiteplicityDaily Workouts0

Since we celebrate Thanksgiving with our friends and family, we are going to do the same today! With your partner, stop by your friend’ s and family’s houses. You’ll have 7 minutes at each, break up the work as needed. 7 minute AMRAP at each house 2 min transition / rest Barbara: 20 pullups 30...

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Kelly S

Kyle H

Amanda D

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