Siteplicity – Page 84 – Courage Fitness Durham

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),...

WOD for 101118

October 10, 2018SiteplicityDaily Workouts0

Skill: Chest 2 Bar Pullups (Positions and building to them) Strength: Clean Pulls Floating Clean Pull (below knee) EMOTM x 6 4 reps @ 70-75% of 1RM Clean *First rep comes off the floor Conditioning: Every 8 mins x 2 sets (16 min total) 2 Rounds: 15/12 Cal Row/Bike 12 Pullups 15/12 Cal...

WOD for 101018

October 9, 2018SiteplicityDaily Workouts0

Technique: Back Squat Posture/Squat Therapy Strength: Back Squat 2 x 12 @ 50% 1 x AMRAP @ 50% *Sets are every 3 minutes Conditioning: EMOTM x 10 Minutes Evens: HSPU x Repeatable Number (or Scale for HSPU) Odds: 35 Double Unders (or 45 secs of practice) *Scaling Options for HSPU: Strict Kipping...

WOD for 100918

October 8, 2018SiteplicityDaily Workouts0

Technique: Bench Press Setup/Establish L-Sit Scale Strength: Upper Push/Pull Bench Press (15 Mins) A1) 5 x 5 @ 65-70% A2) 5x 8-10 Supinated Ring Rows w/ 2 count pause at the top and bottom Rest 2:00 between sets Conditioning: Strong Day 15 Mins to Move Through all of the Stations.. any order 200 M Farmers...

WOD for 100818

October 7, 2018SiteplicityDaily Workouts0

Skill: Burgener Warm Up Strength: Snatch 15-20-mins to build up to a 1RM Snatch with good technique *If You do Power Snatches due to mobility restrictions.. make sure you note it in your diary Metcon: Tester!! Make sure to write these scores down! 2 Rounds For Individual Scored Times..(6 min Cap Per Round)...

WOD for 100518

October 4, 2018SiteplicityDaily Workouts0

Technique: Hang Power Cleans/Glute Bridges Strength: Posterior Prowess Glute Bridges: 3×15 *Rest 90-seconds b/w sets* *Use the heaviest weight for each set** Conditioning: EMOTM x 12 Station 1: (x) Cal Row Station 2: 5 DL (+) 3 HPC (+) 1 S2OH Station 3: Rest! L1: 20/15 Cal., 185/135 L2:15/10 Cal., 135/95 L3:12/9...

WOD for 100418

October 3, 2018SiteplicityDaily Workouts0

Strength: Shoulder to Overhead Sampler 4-4-4-4-3-3-3-1-1 Push Press the 4’s Push Jerk the 3’s Split Jerk the 1’s **Small jumps.. Increase the wt. each new set** **Start light and build in weight to the 1’s (Split Jerk)** Conditioning: 8 Minute Ladder 100m Run 3 DB/KB Squats (Open Style) 3 HSPU Increase by 1...

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