Siteplicity – Page 93 – Courage Fitness Durham

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:...

Kool Aid Club – June 2018

July 6, 2018SiteplicityUncategorized0

Congratulations to our June CFD Kool Aid Clubbers! Our athletes checked in for 2,568 workouts in June! Athlete Total Visits Thomson, Erin 29 Luz, Tony 26 Deeny, Margot 25 Shurgin, Amanda 24 Newbauer, Michael 22 Ulak, Albert 21 Medina, Yonic 21 Cid del Prado, Paul 20 Vega, Brandon 20 Gercke, Emily 20 Brooks, David...

WOD for 070618

July 5, 2018SiteplicityDaily Workouts0

Strength: Every (2-mins) for (14-mins) 3 Strict Pull-ups 6 Push Press 12 “Heavy” Russian KBS Conditioning For Time: (15:00 Cap) 15 Alt. SA OH DB Lunge (Buy in) 3 Rounds: 12 DB HPC & Jerk (Open Standard)(6/side) 16 Airsquats 100 Meter Run -Into- 3 Rounds 12 DB Snatch (6/side, not alt.) 16 Air squats...

WOD for 070518

July 4, 2018SiteplicityDaily Workouts0

Movement Practice: Hinging (Deadlift/Rowing Practice) Strength: A1)Barbell Front Rack Split Squats (Not Rear Elevated) 3×8 each side- rest 20 secs b/w legs A2) Tempo Romanian Deadlift 3×8-10 (same weight as Split Squat) * Take 3 seconds to lower the bar down on each rep- Control! A3) Lateral Box Step Overs 3×16 alt. reps (each...

WOD for 070418

July 3, 2018SiteplicityDaily Workouts0

INDEPENDENCE DAY HERO WOD 2 Classes: 9AM and 10AM “RJ” 5 Rounds for Time: 800 Meter Run 5 Rope Climbs 50 Pushups *35 Minute Cap We will be running Teams of 2-3 people today Rope Climb Scales: Floor Climb to Stand x 12 reps/round Strict Pullups x 10 reps/round Ring Rows x...

WOD for 070318

July 2, 2018SiteplicityDaily Workouts0

Skill: Double-Unders Fatigued Barbell Proficiency: Every 1:30 for 8 Rounds 30 DUs 1 Snatch (Ascending in weight) Weights: 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90+% *DU scale to 10-15 Lateral hops over barbell Conditioning: Death By Power Snatch EMOTM until Failure… 5 Toes 2 Bar (always the same) 1,2,3,4,5,6,7,8,9,10 ect… Power Snatch...

WOD for 070218

July 1, 2018SiteplicityDaily Workouts0

Strength: Wendler Week 4: De-load Week 5-(40%) 5-(50%) 5-(60%) *All numbers are based on Training Max (90%) Conditioning 12 Minute AMRAP Ladder 3 Rounds: 6 HSPU 6 Squat Cleans After 3 Rounds, Run 400 Meters 3 Rounds: 9 HSPU 9 Squat Cleans After 3 Rounds, Run 400 Meters 3 Rounds: 12 HSPU 12 Squat Cleans...

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