Siteplicity – Page 93 – Courage Fitness Durham

WOD for 071818

July 17, 2018SiteplicityDaily Workouts0

Strength: Phase 2: Week 2 of Wendler Back Squat (3) – 70% (3) – 80% (3+)-90% Conditioning Against 4-mins 50/40 Cal Row Remaining Time: Front Squats 4-min Rest Against 4-mins 50 Front squats Remaining Time: Cal Row L1: 135/95, 50/40 Cal. Row L2: 95/65, 50/40 Cal. Row L3: 75/55, 40/32 Cal. Row L4:...

WOD for 071718

July 16, 2018SiteplicityDaily Workouts0

Strength: Every 2-mins for 12-mins 1-min Plank -Alternating Style each minute between Regular/L Side/R Side Floor Press- 5 reps *Pick a weight that is moderately Challenging* *65-75% Conditioning Against (15-mins) For Time: 50 Double Unders 10 Double KBS 5 Rope Climbs 40 Double Unders 8 Double KBS 4 Rope Climbs 30 Double Unders 6...

WOD for 071618

July 15, 2018SiteplicityDaily Workouts0

Skill: Snatch Grip RDL Strength A.) Snatch Singles: Rest Between Percentages–NO misses! 1-1-1 60% 1-1-1 65% 1-1-1-70% 1-1-1- 75% Strength B.) 3-3-3 Snatch Grip RDL Metcon: 10-min AMRAP 15 Box Jump Overs 12 Thrusters 9 Bar Over Burpees 6 Power Snatches L1: 135/95, BFB, 24″/20″ L2: 95/65, BOB, 24″/20″ L3: 75/55, BOB, 24″/20″ (Step-overs), L4:...

WOD for 071518

July 15, 2018SiteplicityDaily Workouts0

With a Partner Against 20-mins: 50-40-30-20-10 Cal Row **50 Double-Unders between the rounds How to get through the workout: Work together on accumulating calories on the Rower. Each person does 50 DUs before returning back to the rower. If one person finishes before the other, must wait for them to finish before rowing can begin. L1:...

WOD for 071418

July 13, 2018SiteplicityDaily Workouts0

Partner vs. Partner!!! Working in sets of (2) 2:00 Rounds w/ 1:00 Rest between stations Partner A Row for Cals VS Partner B Wall Balls Partner A Burpees VS Partner B Toes to Bar Partner A Kettlebell Swings VS Partner B Air Squats Partner A D-Ball OTS VS Partner B HSPU/Push Ups *Score is Net...

WOD for 071318

July 12, 2018SiteplicityDaily Workouts0

Technique: Thrusters Strength: 1 1/4 Front Squats 3 x 3 @ 60-70% Conditioning “Fight Club” 3 Rounds 1 Min Thrusters 1 Min Power Cleans 1 Min Box Jump Overs 1 Min Pull-Ups 1 Min Cal Bike/Row 1 Min Rest L1: 115/85, 24″/20″, C2B, Bike L2: 95/65, 24″/20″, Reg PU, Bike L3: 65/45,...

WOD for 071218

July 11, 2018SiteplicityDaily Workouts0

Skill: Double-Unders Strength 16 Min EMOM *Rotating through Stations 0:45 FR Double KB Hold 0:45 Sandbag hug to chest Hold 10 Seated KB Z-Press 10 Elbow Plank KB Pull-Unders Conditioning: 7 Rounds for Time (10 Min Cap) 21 Double Unders 14 Alt. DB Snatches L1: Unbroken DU, 70/50 L2: Double Unders, 50/35 L3:...

WOD for 071118

July 10, 2018SiteplicityDaily Workouts0

Technique Work: Hang Snatch/OHS/Snatch Pulls Strength: *Snatch Complex: 2 Hang Snatches (+) 1 OHS 4×1 (2+1) building to a Heavy Set *Snatch Pull: 3×3 @ 95-100% of 1RM Snatch for all 3 sets Conditioning: 9 Min AMRAP 5 HSPU 10 T2B 15 WallBall L1: Deficit HSPU 4″/2″, Unbroken T2B, 30/20 L2: HSPU, T2B,...

WOD for 071018

July 9, 2018SiteplicityDaily Workouts0

Core Conditioning: 3 Rounds: Tabata Timer *Rotating Through all Stations Plank off Elbows or Hands Side Plank (Left) Superman Hold Sidle Plank (Right) Strength: Wendler Phase 2: Week 1 5- 65% 5-75% 5(+)-85% Conditioning: 3 Rounds – 4 Min Work/1 Min Rest 400 M Run 12 Deadlift Max Effort – Burpee L1:...

WOD for 070918

July 8, 2018SiteplicityDaily Workouts0

Movement Practice: Split Jerk/Split Press Strength: 10-min EMOM 2 Split Jerks @ 80% (or heavy ish for doubles) **From the Rig Split Press: 2×8 **Go heavier than you did last time (2×10) Conditioning: Every 2-mins for 16-mins (Alternate Stations) Station 1: AMRAP 6 S2OH (+) 8 KBS Russian (+) 10 Sit-ups Station 2:...

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