Siteplicity – Page 90 – Courage Fitness Durham

WOD for 0811718

August 16, 2018SiteplicityDaily Workouts0

Skill: Toes 2 Bar Strength: Clean and Jerk Complex 12 Minutes to Build to a Heavy Complex Hang Clean + Front Squat + Jerk 6 Minutes: 2 sets of full complex @ 75% of Top Set Conditioning Against 12 Minutes… 1Round 25 Toes 2 Bar 50 Double Unders 15 Squat Cleans 1 Round 25 Toes...

WOD for 081618

August 15, 2018SiteplicityDaily Workouts0

Skill: Review the Stations Strength: 9-min EMOM Station 1: 0:45 Sec Wall Sit (Scale up to KB FR Hold) Station 2: 10 DB RDL’s Station 3: 12 (6/side) Front Foot Elevated Split Squats (DB Loaded at Sides) Link for Front Foot Elevated Split Squats: https://www.youtube.com/watch?v=72Yzbn5bywY Metcon: Every (6)-mins for (24)-mins… Run 400 Meters...

WOD for 081518

August 14, 2018SiteplicityDaily Workouts0

Skill: HSPU Strength: Push Press Inside 15 Mins.. 5×3 Building to a Heavy Triple Conditioning 4 Rounds for Time (16 Minute Cap) 10 S2OH 20 Abmat Sit Ups 10 HSPU 20 Russian KBS L1: 155/105, Strict, 70/52 L2: 135/95, Kipping, 52/35 L3:95/65, Pushups, 35/25 L4: DB Push Press, Pushups, 20/18

WOD for 081418

August 13, 2018SiteplicityDaily Workouts0

Skill: Touch and Go (TnG) Power Snatches Strength: Part A & Part B Part A.) Touch and Go Power Snatches: (7-min EMOM) —(3) Touch and Go Power Snatches between 60-70%… Same weight for all sets Part B.) Halting Snatch Deadlift: Every 90-seconds for 4 Rounds (6-mins) —3-3-3-3— with a 2-sec pause just above the knee...

WOD for 081318

August 13, 2018SiteplicityDaily Workouts0

Skill: Tempo Back Squat Strength: Tempo Back Squats (20-mins) 4×5 Increasing to a heavy set of 5 with a (31X1) Tempo *Tempo: 3 seconds down, 1 sec pause, explode up, 1 sec rest Metcon: 4 Rounds For Time… (15 Minute Cap) 30 Wallballs 20 Box Jump Overs 10 Burpees to Target L1: 30/20, 24/20, Burpees to...

WOD for 081218

August 12, 2018SiteplicityDaily Workouts, Uncategorized0

Conditioning: 5-min AMRAP 5 Power Cleans 7 Dips 2-min Rest 4-min AMRAP 3 Power Cleans 5 Dips 2-min Rest 3-min AMRAP 1 Power Clean 3 Dips L1: 135/95, 155/105, 185/135, Ring Dips L2: 115/85, 135/95, 155/105, Ring Dips L3: 75/55, 95/65, 105/75, Dips off a box L4: DB Cleans, Dips off a box

WOD for 081018

August 9, 2018SiteplicityDaily Workouts0

Auxiliary Core: 2 Rounds 20 Weighted Russian Twists 2 Turkish Get Up (L) 2 Turkish Get Up (R) 0:20 Weighted Plank Strength: Strict Press: 5-4-3-2-1 *Find a heavy for each set above Conditioning (3) 3-min AMRAPS 10 Box Jumps Overs 10 Alt. DB Snatches 10 Pushups 1-min Rest between the Rounds *Pick-up where you...

WOD for 080918

August 8, 2018SiteplicityDaily Workouts0

Strength: Hang Power Cleans/Clean Pulls Use 3 sets to find a Heavy 3-rep Hang Power Clean *Within 12-mins* 3×3: Clean Pulls @ 85-95% of 1RM Conditioning: Against 20-mins… For Time 1 Round 800m Run 80 Double Unders 12 Hang Power Cleans 2 Rounds: 400m Run 40 Double Unders 9 Hang Power Cleans 3 Rounds: 200m...

WOD for 080818

August 7, 2018SiteplicityDaily Workouts0

Strength: OHS Every 2-mins for 12-mins 3 OHS @ 50-60% *From the Rig Conditioning: Against 3-mins 21/18 Cal Row 21 Bar Over Burpees Remaining TIme: OHS -Rest 3-mins- Against 3-mins 15/12 Cal Row 15 Bar Over Burpees Remaining TIme OHS -Rest 3-mins- Against 3-mins 12/9 Cal Row 12 Bar over...

WOD for 080718

August 6, 2018SiteplicityDaily Workouts0

Strength: Core Conditioning (12) min EMOM Min1: (R) KB Side Plank (0:40) Min 2: Double KB Front Rack Hold (0:30) Min 3: (L) KB Side Plank (0:40) Min 4: 10 Slam-balls Conditioning: Against 22-mins…With a Partner: For Time 200m DB Farmer’s Cary with Partner (Switch Whenever) 50 Wall-Balls 30 DB Step Overs 35 Wall-Balls...

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