Daily Workouts – Page 125 – Courage Fitness Durham

WOD for 071716

July 16, 2016SiteplicityDaily Workoutsburpees, ground to overhead, row, run, toes to bar, walking lunge0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: For time, in teams of two: Row 20 calories 30 Burpees 30 Two-arm dumbbell ground-to-overhead (45/35lb DBs) 30 Toes to bar 100 foot Overhead walking lunge (45/25lb plate) 50 foot Sprint Notes The first athlete enters and completes...

WOD for 071616

July 15, 2016SiteplicityDaily Workoutsbox jump overs, clean, jerk, lunge, muscle ups, power snatch, row, sumo deadlift high pull0

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk Same weight across, work up to heavy weight and maintain, or work up to 1RM Segment 2: 8 Rounds: 4 Unbroken Ring Muscle Ups Scale the number of MUs or perform on bar, if needed. Scale to appropriate number of C2B Pullups. Segment 3:...

WOD for 071516

July 14, 2016SiteplicityDaily Workoutsback squat, double unders, pullups, squat clean thruster0

Segment 1: 5 Rounds: 5 Squat Clean Thrusters (135/95) 10 C2B Pullups Scale to finish in less than 10 minutes Segment 2: 8 x 3 Back Squat Use 75% 1RM and work on exploding out of the bottom of each squat Segment 3: EMOM 8 minutes: Odd: 60 Double Unders Even: 5 Strict Pullups

WOD for 071416

July 13, 2016SiteplicityDaily Workoutskettlebell high pulls, ring dip0

Segment 1: 7 Rounds: 10 KB high pulls (70/52) 10 Ring Dips Segment 2: ROMWOD

WOD 071316

July 12, 2016SiteplicityDaily Workoutsclean, jerk, row, snatch, thrusters0

Segment 1: Minutes 1-8: EMOM 8 minutes: 2 Squat Snatches (75%) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 2 Squat Clean & Jerk (75%) Rest 4:00 AMRAP 6 minutes: 3 Handstand Pushups Segment 2: 3 Rounds: 500m Row 9 Thrusters (115/85) Scale to finish is LESS THAN 10 minutes

WOD for 071216

July 11, 2016SiteplicityDaily Workoutsburpees, deadlift, kettlebell swings, wall ball0

Segment 1: Deadlift 10-8-6-4-2 reps for max load unlimited rest between sets Segment 2: 4 Rounds: 12 Deadlift (205/145) 12 Burpees 12 KB Swings (70/52) 12 Wall Ball (20/14) Scale to finish in 15 minutes or less. Segment 3: 3 rounds of Double Unders: 4 x :45 seconds on, :45 seconds rest Rest 3 minutes...

WOD for 071116

July 10, 2016SiteplicityDaily Workouts, Endurance Workoutsburpees, clean, hang snatch, jerk, overhead squat, rope climb, run, snatch balance0

Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds. Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM. Already warm, this shouldn’t take more than 10 minutes. Segment 3: “Glen” 30 Clean and Jerk (135/95) 1...

WOD for 071016

July 9, 2016SiteplicityDaily Workoutsburpees, jumping lunges, kettlebell swings, row, toes to bar0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (53/35) 100 Calorie Row

WOD for 070916

July 8, 2016SiteplicityDaily Workoutschest to bar pullups, double unders, split jerk, squat clean, thrusters0

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk (Same weight across, increasing loads, work to 1RM) Segment 2: 7 Rounds For Time: 10 unbroken C2B Pullups Scale the number per round as needed to go unbroken. Rest as needed between rounds, but whole segment should be less than 15 minutes. Segment 3:...

WOD for 070816

July 7, 2016SiteplicityDaily Workoutsclean, muscle ups, overhead squat, power snatch0

Segment 1: AMRAP 20 minutes 1.2.3.4…. Clean (205/145) Muscle Ups (bar or rings) Segment 2: EMOM 10 minutes: 6 Power Snatch (95/65) 6 Overhead Squats Scale reps as needed to finish each round in :40 or less Segment 3: 3 Supersets: :60 Plank Hold (face down) :30 Bridge Hold (face up)

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