Siteplicity – Page 95 – Courage Fitness Durham

WOD for 062718

June 26, 2018SiteplicityDaily Workouts0

Strength: Clean Grip Deadlift/Power Cleans A:Clean Grip Deadlift 3×3 @ 100% of 1RM Clean B:EMOTM X 4 1 Clean and Jerk @ (50-55%) *This is warm up for the Clean and Jerks in the workout* Conditioning: Mid Week Partner WOD! Within 6 Minutes: 60 Clean and Jerks From 6:01-18:00 For Time 36 HSPU 36...

WOD for 062618

June 25, 2018SiteplicityDaily Workouts0

Movement Practice: Sumo Deadlift High Pulls Strength: Wendler Back Squat Week 3 5- (75%) 3-(85%) 1-(95%) *All percentages based on Training Max (90%) Conditioning (3)-Min AMRAP x 4 Sets 12 Box Jump Overs 10 Front Rack Lunges 8 Sumo Deadlift High Pulls –1-min Rest Between Rounds -Repeat for 4 total sets- *Pick up where...

WOD for 062518

June 24, 2018SiteplicityDaily Workouts0

Skill: Muscle-ups Strength: A.) Within 12-mins find a 5-rep max Strict Press B.) Double Overhand Bent Over Barbell Row: 2×15 **After each set perform 8-15 Unbroken Pushups (scale up or down as needed to make this rep range doable but difficult) Conditioning: Every 3-mins for 12-mins 200m Run 20 Wallballs 4 Ring MU L1: 200m...

WOD for 062418

June 24, 2018SiteplicityDaily Workouts0

Strength/Skill: Take 20 minutes to make up a Strength or Skill from this week. Or spend 20 minutes working on a movement you aren’t great at 😉 Conditioning: With a 13-min Time Cap: 21-15-9 Hang Squat Cleans Box Jump L1: 135/95, 24”/20” L2: 95/65, 24”/20” L3: 75/55, 24”/20” (Step-ups) L4: DB Hang Cleans, 20”/17”...

WOD for 062318

June 22, 2018SiteplicityDaily Workouts, Uncategorized0

PARTNER WOD 12 Min AMRAP P1: 50 Double Unders P2: AMRAP 6 Power Cleans 10 T2B 6 OHS 10 Push Up *Switch Roles every minute. Score is rounds and reps completed on the AMRAP + Double Unders completed L1: 135/95, T2B, HSPU L2: 115/85, T2B L3: 75/55, K2C L4: DB Cleans/DB Squat (Open style), T2R,...

WOD for 062218

June 21, 2018SiteplicityDaily Workouts0

Barbell Gymnastics: 3-Position Clean (1st-2nd-Floor) 1-1-1-1-1 **Use 5 sets to build up to a “Heavy” for the 3-Position Clean Conditioning: For Time: 10 Front Squats 8 Front Squats 6 Front Squats 4 Front Squats 2 Front Squats *100m Farmers Carry in B/W each Round (4 total carries) L1: 135/95, 155/105, 175/125, 185/135, 205/145,...

WOD for 062118

June 20, 2018SiteplicityDaily Workouts, Uncategorized0

Skill: Kipping Pull-ups Strength: Single Leg 8-8-8 Back Racked Lunges *8 Lunges per leg 10-10 Back Rack Box Step Ups * 10 Reps per leg **Rest between Sets Conditioning For Time: 1 Round Kelly 2 Rounds Helen 1 Round Kelly Kelly: 400m Run, 30 Box Jumps, 30 Wall-Balls Helen: 400m Run, 21...

WOD for 062018

June 19, 2018SiteplicityDaily Workouts0

Strength: Split Jerk Take 12-mins to find a “HEAVY” Split Jerk *Within 10-mins: 10-10 Split Press Conditioning EMOTM x 15 Minutes Station 1: 20/15 Cal. Row Station 2: Bar Over Burpees Station 3: AMRAP S2OH **Score is your S2OH L1: 20/15 Cal. Row, 12 Bar Over Burpees, 135/95 L2: 20/15 Cal. Row, 10...

WOD for 061918

June 18, 2018SiteplicityDaily Workouts0

Skill: Snatch/DUs Barbell Repeatability (3) 5:00 EMOMs with a 1:00 rest bestween them EMOM 1:5 Singles at 65% (Singles) *Not TNG EMOM 2:3 Singles at (70%) *Not TNG EMOM 3:1 Single at (80%) *Not TNG –Any style Snatches Conditioning: 10-min AMRAP 75 Double Unders 50 Air Squats 15 Power Snatches L1:...

WOD for 061818

June 17, 2018SiteplicityDaily Workouts0

Skill: HSPU Strength: Week 2 of Wendler: Back Squat (3) – 70% (3) – 80% (3+)-90% Conditioning: Ladder Rounds for Time: 3 Rounds: 5 DL 5 HSPU 2 Rounds: 10 DL 7 HSPU 1 Round 15 DL 9 HSPU L1: 225/155, Deficit HSPU (4″/2″) L2: 185/135, HSPU L3: 115/85, HSPU off a box or stacked...

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