Daily Workouts – Page 180 – Courage Fitness Durham

Time After Time

January 5, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutskettlebell snatch, power snatch, toes to bar0

Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Skill: EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can...

Wake Me Up

January 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, burpees, power clean, run0

Our new Olympic Weightlifting Class starts next Wednesday night! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: Run 400m 12 Burpees 21 Box Jumps (24/20)

What’s Love Got To Do

January 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Team Workoutsbox jump overs, kettlebell thrusters, row0

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: In teams of 3, AMRAP 20 minutes: 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) Alternate full rounds (one working while two rest)

Out Of Touch

January 2, 2015SiteplicityBenchmark WODs, Daily Workouts, Kettlebell Workoutskettlebell swings, pullups, run0

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: “Helen” 3 Rounds Run 400m 21 KB Swings (52/35) 12 Pullups

Let’s Go Crazy

January 1, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpees, row0

WOD Strength: Bench Press 3-3-3-1-1-1 As heavy as possible Metcon: 4 rounds : Row 200m 15 Burpees over Rower (jump over slide) Time cap of 15 minutes

New Year’s Day 2015 “Deck of Cards”

December 31, 2014SiteplicityBodyweight Workouts, Daily Workouts, Team Workoutsburpees, goblet squats, kettlebell swings, run, situps0

WOD “Deck of Cards” Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. Hearts = Burpees Diamonds = Sit-Ups Spades = Kettlebell Swings Clubs = Goblet Squats Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card.

Party Like It’s 1999

December 30, 2014SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsburpees, double unders, rope climb0

Holiday Week Schedule New Year’s Eve Day – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Metcon: AMRAP 20 minutes with a partner: 5 burpees 15-foot rope climb,...

When Doves Cry

December 29, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutschest to bar pullups, deadlift, handstand pushups, thrusters0

Holiday Week Schedule New Year’s Eve Day – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Deadlift 3-3-3-1-1-1 As heavy as possible. Go for a 1RM Metcon:...

Owner Of A Lonely Heart

December 28, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsburpee over bar, power snatch, shoulder to overhead0

Holiday Week Schedule New Year’s Eve Day – last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 10-9-8-7-6-5-4-3-2-1...

Say Say Say

December 27, 2014SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsair squat, deadlift, hand release pushups, toes to bar0

WOD Skill/Strength: Take 20 minutes to make up a missed strength/skill from the past week or work on something else heavy. Metcon: In Teams of 2, complete 2 rounds: 2:00 Air Squats 2:00 Deadlifts (185/135) 2:00 Hand Release Pushups 2:00 Toes to Bar One athlete holds a Static Hold while other accumulates reps

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