Siteplicity – Page 99 – Courage Fitness Durham

WOD for 051918

May 18, 2018SiteplicityDaily Workouts0

With a Partner: 8 Minutes to Establish a 1RM Thruster L1: From the Floor L2: From the Rack (As Space allows) -Rest 5 Minutes- For Time: Teams of 2 20-18-16-14-12-10-8-6-4-2 Toes 2 Bar DB Push Press Deadlifts 25 Minute Cap *1 Partner Works, 1 Rests* *Distribute work as desired* L1:(50/35), (275/185) L2: (40/30), (245/165) L3:...

WOD for 051818

May 17, 2018SiteplicityDaily Workouts0

Skill: Rope Climbs 8-min EMOM (Alternating) Station 1: 1-3 Rope Climbs Station 2: Handstand Skill (HSPU/Walking/Holds) L1: 1-2 Legless Rope Climbs, 25ft Handstand Walk L2: 3 Rope Climbs, HSPU (Pick a number make it challenging or make them deficit or strict) L3: 1-2 Rope Climbs, HSPU off a box (Pick a number of...

WOD for 051718

May 16, 2018SiteplicityDaily Workouts0

Strength: PushPress/Push Jerk/Split Jerk (3) 4-Min EMOMS (1-min REST b/w EMOMS) EMOM 1: 3 Push Press EMOM 2: 2 Push Jerk EMOM 3: 1 Split Jerk Conditioning 16 Minute Clock -Buy In- 750/600 Meter Row Then: 4 Rounds: 7 Pullups 14 KBS 35 Double Unders -Buy Out- 750/600 Meter Row- L1: C2B,...

WOD for 051618

May 15, 2018SiteplicityDaily Workouts0

Strength: 2-Position Snatch 2-2-1-1-1 –65% for the 2’s –75% for the 1’s 2’s: High Hang (Hip Crease) (+) Hang (above the knee) (+) High Hang (+) Hang 1’s : High Hang (+) Hang Conditioning 2 Rounds For Time: 25 Wall-Balls 5 Snatches 4 Snatches 3 Snatches 2 Snatches 1 Snatch -2-min Rest- ...

WOD for 051518

May 14, 2018SiteplicityDaily Workouts0

Strength Paused Front Squats – With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion)- – With a 15-min Running clock Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above- Conditioning (2) 4-min AMRAPS with a 1-min Rest b/w AMRAPS 10 Deadlifts 15 Box Jump 20...

WOD for 051418

May 13, 2018SiteplicityDaily Workouts0

Skill: Auxiliary Core: Double Tabata- PLANKS (8-mins) 1.) Front (Off Elbows or Hands) 2.) Left Side Plank 3.) Front (Off Elbows or Hands) 4.) Right Side Plank Strength: Every 3-mins for 12-mins 50m Suitcase carry (R) 50m Suitcase carry (L) 7 Strict Press (Challenging Unbroken set of 7) Conditioning Against 20-mins….1-2-3-4-5-6-7-8-9-10 Hang Power...

WOD for 051318

May 13, 2018SiteplicityDaily Workouts0

10-min EMOM (Alternating) Even)10 Bar Facing Burpees Odd) 5 Thrusters L1: 135/95; Each new round go up by 1. Ex) min-1: 10 BFB, min 2: 5 Thrusters, min 3: 11 BFB, min 4: 6 Thrusters L2: 95/65; Each new round go up by 1. See above example L3: 75/55, Bar Over Burpees; No increments just...

WOD for 051218

May 11, 2018SiteplicityDaily Workouts0

Teams of 2 4 Rounds (Trading Movements) 10 OHS 15 Ab-mat Sit-ups 10 DB Weighted Box Step Ups -10 Minute Cap- L1: 135/95, 15 GHDs, 70/50 L2: 95/65, 15 Ab-mat Sit-ups, 50/35 L3: 75/55, 15 Ab-mat Sit-ups, 35/20 L4: Goblet Squats, 15 Ab-mat Sit-ups, 20/15 (3-min rest) 15min AMRAP Every 3-mins (including 0:00) 50 Double-Unders/Person...

WOD for 051118

May 10, 2018SiteplicityDaily Workouts0

Strength: Clean and Jerk 15-mins to build to a heavy complex of: Clean (+) Clean (+) Jerk Conditioning: 5 Rounds for Time: 5 Clean and Jerks @ 85% of HS 10 Toes to Bar 20 Wall Balls -20 Minute Time Cap- L1: 30/20, 15 T2B L2: 20/14, 12 T2B L3: C&J Weight...

WOD for 051018

May 9, 2018SiteplicityDaily Workouts0

Strength: Paused Front Squats Week 6 of 9 Front Squats Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Postion) then, Part B: Instructions- With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above Conditioning 9-min...

1 … 97 98 99 100 101 … 419

By