Siteplicity – Page 84 – Courage Fitness Durham

WOD for 102418

October 23, 2018SiteplicityDaily Workouts0

Saturday Announcement!! CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday (10/27)! Classes will be on at 8, 9, and 10! They will take place outside!! Bring a pumpkin!!!!!! *All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well* *Feel free to take advantage of our sister gym...

WOD for 102318

October 22, 2018SiteplicityDaily Workouts0

Skill: Pistols Strength: Back Squat 2 x 10 @ 60% 1 Max Effort Set Conditioning: Partner workout – 12 min AMRAP Relay Style 16 (double) DB power cleans 12 pull-ups 8 Pistols 4 DBall over shoulder “Partner 1 must finish movement before partner 2 begins work on that movement. Partner 1 rests...

WOD for 102218

October 21, 2018SiteplicityDaily Workouts0

Skill: Turkish Get-up—3 each side x 3 sets Strength: Push Press (Tempo) 5 x 3 @ (3101) *Med Weight* Metcon: Against 5 min clock 30/24 cal row/bike 10 STO 40 DUs Against 4 min clock 24/20 cal row/bike 8 STO 60 DUs Against 3 min clock 20/16 cal row/bike 6 STO 80 DUs L1: 30/24,...

WOD for 102018

October 19, 2018SiteplicityDaily Workouts0

Saturday!! Teams of 3 12 Min AMRAP 2 Athletes Work 1 Rest 40 Synchro Single Arm Hang Dumbbell Snatch Row 15/12 Cals* *1 at a time, but all 3 teammates must row 15/12 cals L1 – 70/50, Row 20/15, L2 – 50/35, Row 15/12, L3 – 35/20, Row 12/10, L4 – 20/10, Row 10/8, -3...

WOD for 1011918

October 18, 2018SiteplicityDaily Workouts0

Technique: 3 Position Power Clean Strength: Clean Complex 3 Position Power Clean Complex 8 x 1 Complex ( Power Clean + Hang Power Clean + High Hang Power Clean) *Work Up To 80% Through 8 Sets* Conditioning: For Time (10 Min Cap) 5 Rounds 10 Hang Power Clean 10 Pull-Ups 3 SandBag/Dball...

WOD for 101818

October 17, 2018SiteplicityDaily Workouts0

Core Work: 4 Min TABATA Plank Strength: Romanian Deadlift Romanian Deadlift 4 x 8 @ Light Weight **Complete in 12 min** Conditioning: 20 Min AMRAP 40 Sit-Ups 30 American Kettlebell Swings 20/15 Cal Bike/Row 10 Deadlifts *400 Run @ Start Of Every 5 Min* *Starts W/ Run* L1:400m Run, 70/50,...

WOD for 101718

October 16, 2018SiteplicityDaily Workouts0

Skill: Hand Stand Holds Strength: Push Press 4 x 10 @ 50-60% (5 rep max) Conditioning: 9 Min EMOM – Max Reps Cal Row Handstand Push-Up Box Jumps *Any Order – must rotate through each movement every min* L1:Strict HSPU, 24″/20″ L2:HSPU, 24″/20″ L3:Pike PU, 20″/16″ or 24″/20″ Steps L4: Reg/Scaled...

WOD for 101618

October 15, 2018SiteplicityDaily Workouts0

Snatch Technique -Burgerner Warm-Up -Snatch Balance (w/ empty bar) Strength: Hang Snatch 12 Min EMOM 2 Hang Squat Snatch @ 50-60% *2 sec pause in the catch *Hang = just above the knee* Conditioning 3 x 4 Min AMRAP w/ 1 Min Rest Between RDs(14 Min) 20 Double Unders 15 Overhead Squats 10...

WOD for 101518

October 14, 2018SiteplicityDaily Workouts0

Skill: Fix Front Rack -Bar Smash- Strength: Front Squat 2 x 12 @ 50% 1 Max Effort Set Metcon: For Time – (7 Min Cap) 30 – 24 – 18 Wall Balls 15 – 12 – 9 Toes 2 Bar L1: 30/20, T2B L2:20/14, T2B L3:14/10, K2E L4:10/6, KT90 or T2R

WOD for 101218

October 11, 2018SiteplicityDaily Workouts0

Technique: Wallball Efficiency Breathing Cycling the arms Not getting hit in the face Strength: Push Press 15-20-mins to Build to a 5RM Conditioning: For Time.. 13 Min Cap 100 Alt. DB Snatches *EMOM Do Wall balls (see options below) *START with wall balls L1: 10 Wallballs (20/14), 50/35 L2: 7 Wallballs (20/14),...

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