Siteplicity – Page 86 – Courage Fitness Durham

WOD for 092418

September 23, 2018SiteplicityDaily Workouts0

Stretchy/Flexy: Squat mobility Strength: Tempo Back Squat 20 Minutes to build to a heavy set of 5 using a 11X1 Tempo Metcon: 8-mins for Reps 0:00-1:00: Max DUs 1:00-3:00: Max Calories on Rower 3:00-5:00: Max Goblet squats 5:00-7:00: Max Calories on Rower 7:00-8:00: Max DUs Score = total number of reps L1:...

WOD for 092118

September 20, 2018SiteplicityDaily Workouts0

Skill: Kipping/T2B Technique Strength: Upper Push/Pull Strict Press 4 x 5 w/ 3 sec Negative @ +5/10 lbs (more than last week) **the negative = from locked out above head back to shoulder** Single Arm Dumbbell/Kettlebell Bent Over Row 4 x 6 Per Arm *Squeeze at top** **Superset Two Movements** Conditioning: Death...

WOD for 092018

September 19, 2018SiteplicityDaily Workouts0

Technique: Snatch Receiving Positions Sots press – 2 x 10 @ PVC/Empty Bar Bell Overhead Squat – 2 x 10 @ PVC/Empty Bar Bell Snatch Balance – 2 x 10 @ PVC/Empty Bar Ball Barbell Gymnastics: E2MOTM x 12 (6 sets) 3 Squat Snatches w/ 3 Sec Pause @ Bottom Weight:...

WOD for 091918

September 18, 2018SiteplicityDaily Workouts0

Skill: Double Under Technique/Practice Strength: Back Squat Week 5 – Tempo Back Squat: 4-4-4-4-4 80-90% or Heavier than last week Tempo = (21×1) Conditioning: For Time (12 Min Cap) 75 Double Unders 21 Thrusters 21 Pull-Ups 50 Double Unders 15 Thrusters 15 Pull-Ups 25 Double Unders 9 Thrusters 9 Pull-Ups L1: 100/75/50...

WOD for 091818

September 17, 2018SiteplicityDaily Workouts0

Skill: Rope Climbs Strength: Part A & B A.) Within 12-mins… Bench Press—3 Rep Max Bench Then, B.) Max Effort Reps: 90% of 3 Rep Max Metcon: 18 Min AMRAP (For Quality) 30 Sit-Ups 1 Rope Climb 30 Kettlebell Swings (Russian) 1 Rope Climb 30 Plate Hold Lunges 1 Rope Climb 30...

WOD for 081718

September 16, 2018SiteplicityDaily Workouts0

Skill:3 Position Clean Holds Strength: Clean Complex Find a “Heavy” of the following Clean Complex: (20 Min) 1 set of Complex: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat “Heavy” = aim for roughly 80-85% of Clean 1RM Metcon: 4 Rounds – 2 Min Work/1 Min Rest (Complete 2...

WOD for 091618

September 15, 2018SiteplicityDaily Workouts0

Sunday September 16th: 15-min EMOM (Alternating): 1 Round: Station 1: 5 Front Squats (+) 5 T2B Station 2: 5 Deadlifts (+) 5 S2OH Station 3: Rest L1: 115/85, Increase reps by 2 each new round, T2B L2: 95/65, Increase reps by 1 each new round, T2B L3: 75/55, Increase reps by 1 each new round,...

WOD for 091518

September 14, 2018SiteplicityDaily Workouts0

With a Partner 🙂 Against 12-mins… For Time! *Split Work as needed 40 Burpees over the Bar 20 Power Cleans 30 Burpees over the Bar 15 Power Cleans 20 Burpees Over the Bar 10 Power Cleans L1: BFB, 185/135, 205/145, 225/155 L2: BOB, 155/105, 185/135, 205/145 L3: BOB, 115/85, 135/95, 145/100 L4: Reg. Burpees, DB...

WOD for 091418

September 13, 2018SiteplicityDaily Workouts0

Technique/Stretchy Time Fitness: Overhead Squat Position & Mobility Strength: Clean Pull Floating Clean Pull 5×4 @ 70% of 1RM Clean Every 60-90 secs Conditioning: 9 Min AMRAP 9 Overhead Squats 20 Double Unders 18 Deadlifts 20 Double Unders L1: 115/85, Double Unders L2: 95/65, Double Unders L3: 75/55, Penguin Taps DB Thrusters, Singles...

WOD for 091318

September 12, 2018SiteplicityDaily Workouts0

Skill: Ring Dips Strength: Ring Dips/ Strict Chinups Every 3 Minutes for 15 Minutes… (5 sets) (X) Ring Dips (X) Strict Chinups L1: 8-10 Ring Dips, 5-8 Strict Chest 2 Bar Chinups L2: 5-7 Ring Dips, 5-8 Strict Chin Ups L3: 10-15 Pushups, 8-10 Ring Rows w/ Pause @ top and Bottom L4:...

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