Siteplicity – Page 88 – Courage Fitness Durham

WOD for 083118

August 30, 2018SiteplicityDaily Workouts0

Skill/Strength: Muscle Up Strength Work A1) Pull: 3×10 False grip ring row to sternum elbows in knuckles together with body parallel to floor A2) Push: 3×8 Diamond push-up *Complete Parts A1 & A2 as a super set B.)Technique: 5-5-5 Low ring transition while maintaining a false grip and feet under rings *Once Parts A1 and A2...

WOD for 083018

August 29, 2018SiteplicityDaily Workouts0

Strength: Core Circuit 12-min EMOM :45 Heavy suitcase hold (R) :45 Heavy suitcase hold (L) :45 Hollow Hold :45 Superman Hold Barbell Gymnastics: Split Jerk Find Heavy 2 rep Split Jerk 3 working sets to build to your heavy double.. Start counting your sets around 75% Conditioning: Against 14-mins.. 2 Rounds For...

WOD for 082918

August 28, 2018SiteplicityDaily Workouts0

Skill: Pistols Pistol Progressions Strength: Tempo Back Squat Within 18-mins… Tempo Back Squat 4×5 @ heavier than last week (31X1) Conditioning Every 3-mins for 9-mins (3 sets) 300/250m Row 6 Pistols (3/leg) 9 T2B L1: 300/250m Row, Pistols, Unbroken T2B L2: 300/250m Row, Pistols, T2B L3: 250/200m Row, Scaled pistols, K2E L4:...

WOD for 082818

August 27, 2018SiteplicityDaily Workouts0

Skill: Kipping the HSPU Strength: Upper Push/Pull Push Press / DB Bent Row A1) Push Press: 5×3 @ (75% of 3RM) A2) DB (single arm) Bent Row: 5×10 each arm (2 sec pause at the top of each rep) *Operate as a superset Conditioning: 12-min AMRAP 200m run 2 HSPU 20 DUs 200m...

WOD for 082717

August 27, 2018SiteplicityDaily Workouts0

Skill: Clean Positions Focus on hip extension and explosiveness Strength: Cleans A.) Within 12- mins…Find heaviest weight for complex: High hang PC + Hang (below knee) PC + FS B.) Clean pulls 3×3 (Keep these light today and work on the explosiveness and extension once you reach the power position) Metcon: 10 min AMRAP 200m...

WOD for 082618

August 25, 2018SiteplicityDaily Workouts0

Strength: Make up a missed segment from the previous week. Metcon: 6 Rounds For Time: 6 OHS 9 HSPU 12 Box Jump Overs L1: 135/95, Deficit HSPU (4”/2”), 24”/20” L2: 95/65, HSPU, 24”/20” L3: 75/55, HR Push-Ups, 24”/20” (Step-Overs) L4: DB FR Squats (Open Style), Reg. Push-ups, 20”/17” (Step-Overs)

WOD for 082518

August 24, 2018SiteplicityDaily Workouts, Partner Workouts0

With a Partner Against 8 minutes for time: 400 M Run (Together) then, 30 Snatches (Isabel) Remaining time: Bar over Burpees **Run together then… (1 person working/1 Person resting) through Isabel and Bar over Burpees **Score= Bar Over Burpees L1: 185/135, BFB L2: 135/95, BOB L3: 95/65, BOB L4: 300m Run, DB Snatches, Reg. Burpees...

WOD for 082418

August 23, 2018SiteplicityDaily Workouts0

Front Rack/Squat Mobility Strength: Tempo Backsquat 4×5 @ 70-80% of 5RM (31X1)* Same weight for all sets Sets begin every 3:00 Conditioning: For Time… 14 Minute Cap 1-2-3-4-5-6-7-8-9-10 Box Jump Overs Thrusters Toes 2 Bar L1: 135/95, 24″/20″, T2B L2: 95/65, 24″/20″, T2B L3: 75/55, 20″/16″, K2E L4: DBs, Step Ups, Abmat Situps

WOD for 082318

August 22, 2018SiteplicityDaily Workouts0

Warm That Core 6 Min Tabata (rotate movements) Front Plank Right Side Plank Front Plank Left Side Plank Strength: Bench Press Bench Press 4 x 10 @ 60% 1 x Max Effort @ 60% **2 min rest between sets** Conditioning 20 Min EMOM (5 rounds) 6 Alt. Dball or SB to Shoulder 10 Ring Dips...

WOD for 082218

August 21, 2018SiteplicityDaily Workouts0

Technique:-Snatch Balance/ High Hang Snatch Strength:Snatch Accessory Snatch Balance (10 min) 3 x 3 @ 50-60% High Hang Snatch 10 Min EMOM 2 Reps @ 60-70% **Based off of 1 rep Max Snatch – Should be light and snappy Conditioning: 9 Min AMRAP 12 Alt. Dumbbell Snatch 9 HSPU 6 Single Arm Overhead...

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