Siteplicity – Page 85 – Courage Fitness Durham

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...

WOD for 100318

October 2, 2018SiteplicityDaily Workouts0

Technique: Snatch Balance Strength: Within 12-mins… Find a “Heavy” Snatch Balance Double *From the Rig* *Increase the weight each set** Conditioning 3 (3-min) AMRAPS 15 DB/KB Box Step Overs 10 Snatches 5 BMU 2-min REST **Pick-up where you left off** L1:135/95, 70/50, 24″/20″, BMU L2:95/65/ 50/35, 24″/20″, BMU or 10 CTB...

WOD for 100218

October 1, 2018SiteplicityDaily Workouts0

Strength: Every 3-mins for (12)-mins… (2121 Tempo) Strict Ring Rows (challenging #) 10 FR Back Step Lunges (5/Leg) 10 RDL **Pick your weight–Quality Movement** Conditioning: Against 15-mins… 40-30-20-10 Row (Calories) Russian Kettlebell Swings **Each new Round (Not starting with or Ending with): 5 D-ball Over the Shoulder; 15 Total D-Ball OTS)** L1:70/52, 150/100...

Kool Aid Club – September 2018

October 1, 2018SiteplicityCourage Fitness Durham News, News0

Congratulations to our September CFD Kool Aid Clubbers! Our athletes checked in for 2,976 workouts in September! Athlete Total Visits James, Matthew 29 Mangano, Dino 29 Carvalho, Diana 24 Vega, Brandon 22 Salomon, Brian 22 Whitton, Amanda 22 Ulak, Albert 21 Shurgin, Amanda 21 Gudac, Stefan 21 James , Allison 21 Monsein, Ryan 20 Burke,...

WOD for 100118

September 30, 2018SiteplicityDaily Workouts0

No Skill or Strength today.. just FITNESS!!!! “Mash-up Monday” 0:00-10:00 -3 Rounds For Time- 50 Double Unders 12 Bar Over Burpees 9 Front Squats L1: 115/85, 75 DUs, BFB L2: 95/65, DUs, BOB L3: 75/55, 1/2 Attempts (+) 1/2 Singles, BOB L4: DB Squats (Open Style), Singles, Reg. Burpees 10:00-25:00 For Time: 5-4-3-2-1...

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