Daily Workouts – Page 162 – Courage Fitness Durham

Our Little Plan Worked

July 5, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsoverhead squat, pullups, pushups0

WOD Strength: Overhead Squat Test 1RM Metcon: For time: 100 pullups 3 minute rest 100 pushups Time cap of 20 minutes If these numbers seem unrealistic to you, choose a set number of each and hit it. Or cap each at a certain time point.

Very Hard To Spot

July 4, 2015SiteplicityDaily Workouts, Partner Workoutsair squats, burpees, kettlebell swings, row0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 5 Row 50 Calories Time Remaining: Max Burpees AMRAP 4 Row 40 Calories Time Remaining: Max Kettlebell Swings (53/35) AMRAP 3 Row 30 Calories Time Remaining: Max Air Squats *One athlete works at a...

We Hold These Truths

July 3, 2015SiteplicityBenchmark Hero WODs, Daily Workouts0

WODs today at 9 and 10am! “Don” For Time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders U.S. Marine Corporal Donald M. Marler, 22, of...

Came Across Time For You

July 2, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, jerk, snatch0

Friday WODs and Bootcamps in the morning only! All evening activities are cancelled! WOD Strength: Snatch 1-1-1-1 @ 95% 1RM Metcon: For time: 75 Clean and Jerk (1/2 Body weight)

Cyborgs Don’t Feel Pain

July 1, 2015SiteplicityDaily Workoutsback squat, burpees, double unders0

Friday WODs and Bootcamps in the morning only! All evening activities are cancelled! WOD Strength: Back Squat 3-3-3-3-3 @ 85% 1RM Metcon: 5 Rounds: 50 Double Unders 10 Burpees

That’s All He Does

June 30, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, muscle ups, run0

WOD Strength: Deadlift 6-6-6-6 @ 75% 1RM Metcon: Run 400m Then, 12-9-6 reps Deadlift (315/225) Bar Muscle Ups Then, Run 400m

Storm Coming In

June 29, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jump overs, press, wall ball0

WOD Strength: Press 10-10-10-10 @ 60% 1RM Metcon: 21-15-9-15-21 Reps For Time: Box Jump Over (24/20) Wall Ball (20/14) Time cap of 12 minutes

Couple Cans Short Of A Six Pack

June 28, 2015SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutshang power clean, run0

WOD Strength: Hang Power Clean Test 1RM Metcon: With a partner, take turns running: 400m 400m 400m 200m 200m

Absolutely Will Not Stop

June 27, 2015SiteplicityDaily Workouts, Team Workoutspower cleans, rope climb, row, thrusters0

Join us this morning at 9am for a Q&A on the basics of Flexible Dieting WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: Teams of 3 AMRAP in 22 minutes: 7 Rope Climbs 10 Thrusters (155/105) 15 Power Cleans (155/105) 46 Calorie Row *Share Reps as...

Can’t Be Bargained With

June 25, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsbox jumps, kettlebell swings, snatch0

WOD Strength: Snatch Test 1RM Metcon: (A) 5 Min max Russian KB Swing (52/35) Then (B) 6 Minutes to establish Max Height Box Jump

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