Daily Workouts – Page 159 – Courage Fitness Durham

Ride The Ronnie Miller Express

August 5, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, pushups, snatch0

Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutes

Something Stinks In Suburbia

August 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, power clean, pullups0

Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutes

Hard Enough Just Trying To Be Yourself

August 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, deadlift, kettlebell swings0

Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift 10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)

Straight A’s Since Birth

August 2, 2015SiteplicityDaily Workoutspress, row, situps0

WOD Skills: Handstand practice (free stands, handstand pushups, handstand walks) Strength: Press Test 1RM Metcon: With a partner: 10 Rounds each Row 150m 15 anchored (with dumbells) abmat situps Both athletes working at the same time and then switch. There is no planned rest, unless one should finish before the other. Time cap of 14...

Mowed One Too Many Lawns

August 1, 2015SiteplicityDaily Workouts, Partner Workoutsbox jumps, burpees, kettlebell swings, row, run, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie Row, 200 Meter Run...

Reach Out And Touch Someone

July 31, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsbox jumps, kettlebell swings, pullups0

Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A! Want to learn how a Meet works? This is your chance. Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “TK” AMRAP in 20 minutes: 8 Strict Pullups 8 Box Jumps (36/30) 12...

Losers Are To The Left

July 30, 2015SiteplicityDaily Workouts, Olympic Workoutsdeadlift, hang power clean, kettlebell swings, wall ball0

Join us Sunday morning at 9am for an Olympic Weightlifting Meet Q&A! Want to learn how a Meet works? This is your chance. Everyone welcome! WOD Skills: Wall ball practice Clean drills Strength: Hang Power Clean 1-1-1-1 @ 95% 1RM Metcon: AMRAP in 12 minutes 10 Deadlifts (225/155) 15 Unbroken Wall Balls (20/14) Perform 15...

I Get My Lunch Hour Off

July 28, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, power snatch, row0

WOD Skills: Jumping Drills Strength: Hang Snatch/Snatch 2-2-2-2 @ 85% 1RM Perform 1 rep of each for each set of 2 with no rest in between, just a reset Metcon: 3 Rounds 21 Calorie Row 15 90 degree Box Jumps (use comfortable height) 9 Power Snatches (115/80)

What A Severe Suede

July 27, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, double tap burpees, kettlebell snatch0

WOD Skills: KB high pull and snatch drills Strength: Back Squat 10-10-10-10 @ 60% 1RM Rest 2-3 minutes between sets Metcon; 21-15-9 Kettlebell Snatch (70/52) – total reps, not each hand Double Tap Burpees (see 36 second mark of video above)

Let The Fun Begin

July 26, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, deadlift, jerk, toes to bar0

WOD Skills: Kipping drills Deadlift mobility Strength: Deadlift Test 1RM Metcon: 21-15-9 Clean and Jerk (135/95) Toes to Bar Time cap of 12 minutes

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