Daily Workouts – Page 153 – Courage Fitness Durham

Got To Ask Yourself A Question

October 5, 2015SiteplicityDaily Workouts, Olympic Workoutsdouble unders, manmakers, overhead squat, snatch balance0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: 2 Snatch Balance w/no feet + 2 Overhead Squat 6 sets as heavy as possible with good technique and no misses Metcon: 100 Double Unders 25 DB Manmakers (30/20) (Row, Row, Push-Up, Thruster) 100 Double Unders

That’s My Policy

October 4, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, kettlebell swings, run0

WOD Strength: Back Squat 5-5-5-3-3-3 Start around 60% and work up to 80% 1RM by the last set Metcon: 16 Minute Running Clock Every 2minutes 150m Run (Hutchins Auto Sign) 12 KB Swings (63/44)

Walk The Line

October 3, 2015SiteplicityDaily Workouts, Team Workoutshang power snatch, row, thrusters0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: Row 1500m (switch every 250m) 75 Hang Power Snatches (75/55) 75 Thrusters 75 Hang Power Snatches Row 1500m (switch every...

Zembiec

October 2, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsback squat, burpee pullups, run0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Zembiec” 5 Rounds: 11 Back Squats (185/135) 7 Burpee Pullups Run 400m U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, NM,...

To Die For

October 1, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, deadlift, muscle ups0

CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 12-9-6 reps: Muscle Ups (scale to 2:1 Strict Pullups) Deadlifts (275/185) Time cap of 10 minutes

All Your Enemies Are Friends

September 30, 2015SiteplicityDaily Workouts, Strength Workoutsbench press, front squat, push press, pushups, toes to bar0

WOD Strength: Bench Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds 15 pushups 10 Front Squats (155/105) 10 Push Press (155/105) 15 Toes to Bar Time cap of 15 minutes

Always Time To Make Amends

September 29, 2015SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutshang power snatch, overhead squat, run, snatch, snatch pull0

WOD Strength: 1 Sn Pull + 1 Hng Pwr Sn + Snatch 6 sets as heavy as possible Metcon: “Nancy” 5 Rounds: Run 400m 15 OHS (95/65)

Rather Leave Than Suffer This

September 28, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workouts0

WOD Strength: Sumo Deadlift First set around 80% and work up to 1RM for the day 3-3-3-1-1-1 Metcon: For Time: 20 Burpees 50 Standing Situps 20 Burpees *On the Minute, complete 3 Deadlifts (225/155)

One More Indecent Accident

September 27, 2015SiteplicityDaily Workouts, Olympic Workoutsclean deadlift, power clean, pullups0

WOD Strength: Clean Deadlift w/pauses at 2nd (below knee) and 1st position (below hip) 2-2-2-2-2-2 As heavy as possible with tight technique Metcon: AMRAP in 10 minutes 5 Power Clean (135/95) 5 Pullups 10 Power Clean 10 Pullups 15 Power Clean 15 Pullups 20 Power Clean 20 Pullups Etc., adding 5 reps to each exercise...

Choose Your Own Adventure

September 26, 2015SiteplicityDaily Workoutsbox jumps, deadlift, double unders, rowing, situps0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Choose between Rowing (Calories), Double Unders, Box Jumps, Abmat Situps, Deadlifts (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 – Movement 3 Rest...

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