Daily Workouts – Page 127 – Courage Fitness Durham

WOD for 062616

June 25, 2016SiteplicityDaily Workoutschest to bar pullups, doubl unders, kettlebell swings, overhead squats0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: In teams of 4, for time: 250 Chest to bar Pullups 250 Kettlebell Swings (52/35) 250 Double Unders 250 Overhead Squats (95/65)

WOD for 062516

June 24, 2016SiteplicityDaily Workoutsair squats, front squats, muscle ups, power clean, pullups, pushups, split jerk0

Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3: “Cindy” AMRAP 20 minutes 5 pullups 10 pushups 15 squats

WOD for 062416

June 23, 2016SiteplicityDaily Workoutsdouble unders, l-sit, power cleans, ring dips, run0

Segment 1: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run Scale to finish in 15 minutes or less Segment 2: 50-40-30-20-10 Unbroken Double Unders :20 rest between efforts If you don’t complete the set unbroken, repeat the entire round Scale to DU attempts if you’re close to having these. If not, scale to lateral bar...

WOD for 062316

June 22, 2016SiteplicityDaily Workoutsdeadlift, pullups, push press, row0

Segment 1: Push Press Establish 1RM Segment 2: For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Pullups

WOD for 062216

June 21, 2016SiteplicityDaily Workoutsclean, overhead squats, snatch0

Segment 1: Next week the loads here will decrease, but the rep schemes get much spicier. With a running clock… A. At the 0:00 EMOM 8 minutes: 1 Squat Clean at 80% Segment 2: At the 12:00 EMOM 8 minutes: 1 Squat Snatch at 80% Segment 3: At the 25:00 For Time: 21-18-15-12-9-6-3 Unbroken OHS (95/65)...

WOD for 062116

June 20, 2016SiteplicityDaily Workoutsbanded kettlebell swings, burpees, clean, double unders, run, situps0

Segment 1: 3 Rounds: 400m Run 12 Squat Clean (185/135) 21 Burpees Segment 2: 42-30-18 reps for time of: Situps Banded KB Swings Double Unders

WOD for 062016

June 19, 2016SiteplicityDaily Workoutsback squat, pullups, snatch, thrusters0

Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Segment 2: 3×2 Back Squat Same weight across, roughly 90% 1RM Segment 3: 6 Rounds: 13 Thrusters, 95/65 14 Pullups Endurance: 1600m, rest 4 mins 1200m, rest...

WOD for 061916

June 18, 2016SiteplicityDaily Workoutshandstand pushups, row0

Segment 1: Take 20 minutes to make up any missed barbell or gymnastics segment from the past week! Segment 2: In teams of two, for time: 4 x Row 750m (2 rounds each) 50 HSPU (split as needed) 4 x Row 750m (2 rounds each)

WOD for 061816

June 17, 2016SiteplicityDaily Workoutsclean, jerk, muscle ups, run, squat clean, wall ball0

Segment 1: EMOM 10 minutes: 1 Clean and Jerk You can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). Segment 2: EMOM 10 minutes: Min 1: 5 Squat Cleans, you choose the weight Min 2: 5 Muscle Ups Scale number of reps as needed to maintain reps for the whole...

WOD for 061716

June 16, 2016SiteplicityDaily Workoutsfront squat, handstand pushups, jerk, pullups, pushups, situps0

Segment 1: 3 Rounds: 3 Jerk (185/135) 4 Front Squat 5 Cleans 30 Pullups 40 Pushups 50 Abmat Situps Scale as needed to finish under 20 minutes Segment 2: EMOM 10 minutes: 4-8 Unbroken Handstand Pushups Scale as needed to complete at least 4 reps per round

1 … 125 126 127 128 129 … 360

Category