Daily Workouts – Page 116 – Courage Fitness Durham

WOD for 101616

October 15, 2016SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: For reps: 60 seconds of deadlifts, 225 lb. 60 seconds of handstand push-ups Rest 60 seconds 45 seconds of deadlifts, 225 lb. 45 seconds of handstand push-ups Rest 45 seconds 30 seconds of deadlifts, 225 lb. 30 seconds...

WOD for 101516

October 14, 2016SiteplicityDaily Workoutsjerk, run, snatch, toes to bar0

Segment 1: Snatch 2 x 3 at 70%, followed by 3 doubles at 75% Segment 2: Jerk 4 x 3 at 70% – focus on driving and catching high Segment 3: 7 rounds, every 3 minutes complete: 400m Run 12 Toes To Bar

WOD for 101416

October 13, 2016SiteplicityDaily Workoutsdouble unders, muscle ups, power clean, wall ball0

Segment 1: 4 Rounds: 5 Ring Muscle Ups 10 Power Cleans (155/105) 25 Wall Balls (20/14) Segment 2: Choose one of the following: Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets Beginner: 8×20 Unbroken Double-unders, 1 min rest between...

WOD for 101316

October 12, 2016SiteplicityDaily Workoutspistols, pullups0

Segment 1: 5 rounds for time of: 15 chest-to-bar pull-ups 30 one-legged squats, alternating Segment 2: Mobility

WOD for 101216

October 11, 2016SiteplicityDaily Workouts0

Segment 1: Front Squat Triple at 80% Single at 85% Triple at 80% Single at 90% Triple at 80%/3 Single at 90% Segment 2: 800 Meter Run 25 Deadlifts (225/155) 25 Box Jumps (24/20) 600 Meter Run 20 Deadlifts 20 Box Jumps 400 Meter Run 15 Deadlifts 15 Box Jumps 200 Meter Run 10 Deads...

WOD for 101116

October 10, 2016SiteplicityDaily Workouts0

Segment 1: AMRAP 5 minutes 150 Double Under buy in 12 Thrusters (95/65), 12 CTB Pullups Rest 5 minutes Segment 2: AMRAP 5 minutes 100 Double Under buy in 9 Thrusters (115/80), 12 Toes to Bar Rest 5 minutes Segment 3: AMRAP 5 minutes 50 Double under buy in 6 Thrusters (135/95), 12 Pullups Segment 4: 6...

WOD for 101016

October 9, 2016SiteplicityDaily Workoutsback squat, bar facing burpees, row, snatch, snatch balance0

Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90% 5 reps at 80% single at 90% Segment 3: 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches (135/95)

WOD for 100916

October 8, 2016SiteplicityDaily Workoutskettlebell swings, sandbag run, situps, walking lunge0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 4 5 Rounds Station 1 (timekeeper): 100m Sandbag run Station 2: Kettlebell Swings (52/35) Station 3: Walking Lunge Station 4: Situps

WOD for 100816

October 7, 2016SiteplicityDaily Workoutsclean, jerk, pullups, run0

Segment 1: Clean and Jerk Doubles at 60, 70, 75 and 80% Single at 85%, then build to a heavy for the day (NOT max) Segment 2: 30 CTB Pullups 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans 400m Run 30 CTB Pullups

WOD for 100716

October 6, 2016SiteplicityDaily Workoutsclean, double unders, handstand pushups, jerk, overhead squat, power snatch, rope climb0

Segment 1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean and Jerks 30 HSPU 40 Power Snatches 70 Double Unders 40 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round every barbell is 135/95 4th round every barbell is 155/105

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