Daily Workouts – Page 122 – Courage Fitness Durham

WOD for 081616

August 15, 2016SiteplicityDaily Workoutsdeadlift, double unders, row0

Segment 1: Deadlift Work up to a heavy triple Sumo Deadlift with bands Segment 2: 3 Rounds: 60 Double Unders 30 Cal Row 15 Deadlifts (245/165) Scale to finish in less than 15 minutes

WOD for 081516

August 14, 2016SiteplicityDaily Workoutsclean, front squat, overhead squats, pullups, snatch0

Segment 1: With a running clock… 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to work up to a heavy single Snatch Balance 5. 5...

WOD for 081416

August 13, 2016SiteplicityDaily Workoutspush press, run, sumo deadlift high pull0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3 (one working, two resting) 9x200m Run 150 Push Press, 95/65 150 SDHP, 95/65 150 Push Press, 95/65 9x200m Run

WOD for 081316

August 12, 2016SiteplicityDaily Workoutsbox jumps, rope climbs, run, thrusters0

“31 Heroes” Teams of 2, AMRAP 31 minutes: 8 Thrusters (155/105) 6 Rope Climbs, 15′ 11 Box Jumps (30/24) Continuous 400m run w/ sandbag *One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31...

WOD for 081216

August 11, 2016SiteplicityDaily Workoutsback squat, burpees, muscle ups, power clean, row0

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutes

WOD for 081116

August 10, 2016SiteplicityDaily Workoutsbox jumps, deadlift, power clean, wall ball0

Segment 1: Alternating OTM x 20 minutes Odd Minutes – 3 Deadlift (225/155) + 10 Wall Ball (20/14) Even Minutes – 3 Power Clean (135/95) + 7 Box Jumps (24/20) Segment 2: Mobility/ROMWOD Session

WOD for 081016

August 9, 2016SiteplicityDaily Workoutsclean, front squat, handstand pushups, jerk, snatch0

Segment 1: 1 rep Max Snatch 15 minutes Segment 2: 1 rep Max Clean and Jerk 15 minutes Segment 3: EMOM 10 minutes: 5 Front Squats for max load 10 HSPU

WOD for 080916

August 8, 2016SiteplicityDaily Workouts0

Segment 1: Work up to a heavy double rep Deadlift with bands attached Take 12 minutes Segment 2: 4 Rounds: 500 Meter Row 400 Meter Run 30 Situps Scale to finish in less than 25 minutes Segment 3: 4 Rounds: 50 Double Unders 1 minute rest between rounds

WOD for 080816

August 7, 2016SiteplicityBenchmark WODs, Daily Workouts0

Segment 1: Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch 10 minutes Segment 2: 3×6 Back Squat Segment 3: “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds Endurance (7:30pm): 10 Rounds of run 300m, jog 100m to recover...

WOD for 080716

August 6, 2016SiteplicityDaily Workouts, Partner Workoutshandstand pushups, partner deadlifts0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of two, for time: 20 Partner deadlifts (405 lbs) 20 Handstand pushups 20 Partner deadlifts (315 lbs) 20 Handstand push-ups 20 Handstand push-ups 20 Partner deadlifts (405 lbs) 20 Handstand push-ups 20 Partner deadlifts (315 lbs)

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