Daily Workouts – Page 147 – Courage Fitness Durham

Deck The Halls

December 5, 2015SiteplicityDaily Workoutsburpees, goblet squats, kettlebell swings, plank hold0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = Sit-Ups Diamonds = Goblet Squats (53/35) Spades =...

Dobogai

December 4, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsfarmer's carry, muscle ups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin,...

Am I Bad Bout That Money

December 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hang snatch, muscle ups, pullups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 12-9-6 reps Squat cleans (225/155) Muscle-ups (2:1 pullups sub)

You Know Who I Am

December 2, 2015SiteplicityBodyweight Workouts, Daily Workoutsmuscle ups, pushups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Skills: Muscle Ups max reps EMOM for 10 minutes Then, Bring Sally Up Pushups Metcon: AMRAP in 15 minutes: Run 400m 10 Front Squats (185/135) 20 Abmat situps

Make A Dragon Wanna Retire Man

December 1, 2015SiteplicityDaily Workoutshandstand pushups, press, toes to bar0

WOD Strength: Press 5-5-5-3-3-3 Metcon: AMRAP in 12 minutes: 10 Handstand Pushups 15 Toes to Bar

Livin It Up In The City

November 30, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, clean pull, kettlebell swings, pullups, run0

WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: 3 rounds for time of: Run 800m 42 KB swings (52/35) 24 Pullups

This Hit That Ice Cold

November 29, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, front squat, wall ball0

WOD Strength: Front Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: 5 rounds of: 30 Wall Ball (20/12) 5 Deadlift (315/225) Rest 2 minutes

WOD for 112915

November 28, 2015SiteplicityDaily Workouts, Partner Workouts0

WOD Metcon: Teams of 2, for time: 1500m Row 100 Walking Lunges 100 Mountain Climbers 100 Abmat Situps 100 Wall Balls (20/14) 50 DB Snatch 50 Pullups 75 Burpees

Nukes

November 27, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlit, overhead squats, power clean, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on a major lift. Metcon: “Nukes” In 8 minutes (No rest between rounds) 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile...

Black Friday 2015

November 26, 2015SiteplicityDaily Workouts, Partner Workouts0

WOD AMRAP in 6 Minutes: 6 Thrusters 6 Box Jumps Partners will split up movements any way. One partner must always be holding a plank. Rest 2 Minutes AMRAP in 5 Minutes: 5 Shoulder to Overhead 10 Kettlebell Swings Both partners work simultaneously. Switch every time both partners have completed their movement. Rest 2 minutes...

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