Daily Workouts – Page 109 – Courage Fitness Durham

WOD for 122716

December 26, 2016SiteplicityDaily Workouts0

Segment 1: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1) x 3 Segment 2: 3 Rounds: 500 Meter Row 12 Push Jerks (155/105) 15 T2B

WOD for 122616

December 25, 2016SiteplicityDaily Workouts0

Segment 1: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Segment 2: With a running clock at the 0:00 21-15-9: Squat Cleans, 135/95 Ring Dips at the 10:00 15-10-5 Power Cleans, 185/135 Strict Ring Dips at the 20:00 9-7-5 reps Hang Squat cleans, 205/145 Ring Muscle Ups

WOD for 122516

December 24, 2016SiteplicityDaily Workouts0

“The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 reps for time of Deadlift (225/155) Ring Dips Wall Ball (20/12)

WOD for 122416

December 23, 2016SiteplicityDaily Workouts0

Segment 1: “12 Days of Strength & Conditioning” 1 – Burpee Pull-Up 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med Ball Cleans 9- Double Unders 10- Jumping Lunges 11- Push Ups 12- Pullups – The first round is just one...

WOD for 122316

December 22, 2016SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: Front Squat (65%/2) x 3 Segment 3: 5 Rounds: 20 Calorie Row 10 Thrusters (115/85)

WOD for 122216

December 21, 2016SiteplicityDaily Workouts0

Segment 1: For time: 1 Round: 800m Run 30 KB Swings (70/52) 30 Pull-ups 2 Rounds: 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 1 Round: 800m Run 30 KB Swings (70/52) 30 Pullups Segment 2: Mobility

WOD for 122116

December 20, 2016SiteplicityDaily Workouts0

Segment 1: Power Clean (65%/2) x 3 Segment 2: Back Squat (65%/2) x 3 Segment 3: 2 Rounds: 15 Calorie Row 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 Calorie Row Rest 1:00

WOD for 122016

December 19, 2016SiteplicityDaily Workouts0

Segment 1: “The Chief” 5 Rounds: AMRAP 3: 3 Power Clean (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each round

WOD for 121916

December 18, 2016SiteplicityDaily Workoutsbox jumps, burpees, deadlift, double unders, front squat, kettlebell swings, overhead squat, power snatch, pullups, push press, toes to bar, wall ball0

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders

WOD for 121716

December 16, 2016SiteplicityDaily Workouts0

Segment 1: Teams of 3: AMRAP 25: 100 Cal Row, 50 Thrusters (95/65) 100 Cal Row, 50 Thrusters (135/95) 100 Cal Row, 50 Thrusters (155/105) 100 Cal Row, Max Thrusters (185/135) Segment 2: Mobility

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