Daily Workouts – Page 128 – Courage Fitness Durham

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

WOD for 061616

June 15, 2016SiteplicityDaily Workoutsbox jump, deadlift, press, run0

Segment 1: Press Establish 1RM Segment 2: “Running Christine” 3 Rounds: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24/20)

WOD for 061516

June 14, 2016SiteplicityDaily Workoutspower clean, power snatch, thrusters0

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant to be heavy lifts – they are fast. Use today to build SPEED. Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75%...

WOD for 061416

June 13, 2016SiteplicityDaily Workoutsburpees, power clean, row, situps0

Segment 1: 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Segment 2: EMOM 12 minutes: 15 Calorie Row 15 Situps

WOD for 061316

June 12, 2016SiteplicityDaily Workoutsback squat, double unders, muscle ups, run, snatch pull0

Segment 1: EMOM 10 minutes: 2 Snatch Pulls (add weight each round as long as you can) Segment 2: 3×2 Back Squat, same weight across around 85% 1RM Segment 3: “Schlitz” 4 Rounds: 400 Meter Run 4 Muscle Ups 40 Double Unders Scale as needed to finish within 15 minutes Endurance (7:30pm): A. 4x (300m Run, rest...

WOD for 061216

June 11, 2016SiteplicityDaily Workoutsbox jump, deadlift0

Segment 1: Take 20 minutes to make up any missed strength segments from the past week. Segment 2: In teams of two, each complete each round: 21-15-9 reps: Deadlift (275/185lbs) Box Jump (30/24)

WOD for 061116

June 10, 2016SiteplicityDaily Workoutsclean, front squat, handstand pushups, hang power clean, jerk, pullups0

Segment 1: EMOM 10 minutes: 1 Clean and Jerk Your choice to do each round across, climbing,or build to 1RM Segment 2: Front Squats 3-3-3 same weight across, about 80% 1RM Segment 3: 21-15-9 Hang Power Clean (155/105) Front Squat Jerk C2B Pullups HSPU Scale load and movements as needed to finish in under 20 minutes

WOD for 061016

June 9, 2016SiteplicityDaily Workoutshandstand pushups, overhead squat, power snatch, run, toes to bar0

Segment 1: For time: 800/400/200m Run 18-15-12 Power Snatch (95/65) Scale as needed to finish within 12 minutes Segment 2: 18-15-12: Toes to Bar Overhead Squat (95/65) Scale as needed to finish within 10 minutes Segment 3: Reverse Tabata Handstand Pushups 10 seconds on 20 seconds off 4 minutes, 8 rounds total

WOD for 060916

June 8, 2016SiteplicityDaily Workoutsair squat, pushups, turkish get up, wall ball0

Segment 1: 10 Rounds: Junkyard Dog Warmup (10 rounds of each segment) Segment 2: Teams of 3: 10 Pushups Limbo 10 Air Squats Segment 3: Turkish Get Ups 10 each side, add load each round Segment 4: Burner WOD 3 Rounds For Time: 10 Pushups (scale up to Ring Pushups) 25 Wall Ball (20/12) Scale...

WOD for 060816

June 7, 2016SiteplicityDaily Workoutsdeadlift, power clean, power snatch0

Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75% Segment 2: At the 12:00 EMOM 9 minutes: 1 Power Snatch at 75% Segment 3: At the 25:00 4 sets of 20 Unbroken Deadlifts (225/155) Rest as needed but complete as quickly as possible

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