Siteplicity – Page 89 – Courage Fitness Durham

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...

WOD for 082118

August 20, 2018SiteplicityDaily Workouts0

Strength: Superior Posterior Glute Bridges: 3 x 10 @ same weight across Deadlift 5 x 5 @ 50 – 60% Sets Every 90 secs *Sets are not touch and go.. reset on the floor each rep Condtioning For Time – (10 Min Cap)(All out Sprint) 500 M Row 20 Hang Power Cleans 15...

WOD for 082018

August 19, 2018SiteplicityDaily Workouts0

Skill: Double Under http://https://www.youtube.com/watch?v=_7cpagB7WUg&t=94s Strength: Strict Press/Row A1) Barbell Strict Press: 4×8 w/3 sec negative on each rep A2) Bent Over Barbell Row: 4×6-8 w/ 2 sec pause at the top of each rep *Super set A1 and A2 Conditioning: Every 3 Mins for 12 Minutes… 75 Double Unders 15 Front Squats L1: 100...

WOD for 081918

August 19, 2018SiteplicityDaily Workouts0

14-min AMRAP: 1,000m Row 800m Run L1: 1:50 or below/500m Pace L2: 2:05 or below/500m Pace L3: 2:15 or below/500m Pace, 400m Run L4: 2:25 or below/500m Pace, 300m Run

WOD for 081818

August 17, 2018SiteplicityDaily Workouts, Uncategorized0

Partner Workout!! Within 10 Minutes… 6 Rounds (3 each) *Trade Full Rounds Row 200/150m 8 OHS L1: 135/95, 250/200m L2: 115/85, 200/150m L3: 75/55, 200/150m L4: Goblet Squats, 150/100m -Rest 3:00- Within 10 Minutes…8 Rounds (4-each) *Trade Full Rounds 8 Bar Facing Burpees 8 Hang Power Snatches L1: BFB, 115/85 L2: BFB, 95/65 L3: BOB,...

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