Daily Workouts – Page 20 – Courage Fitness Durham

CFD workout for 04/17/20

April 16, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Whiteboard Brief: A)Warm Up: :30 Plank on hands10 Plank to down dog:30 Superman hold10 Alternating plank lunges (starting in plank, bring one foot to the outside of the hand, switch) B)Conditioning: (First today) 2 Rounds:4 min AMRAP4 Burpees8 Plank Stairs12 Mountain Climbers (R/L=1)Rest 1 min5 min AMRAP5 V-ups10 Sit-ups15 Russian Twists (R/L=1)Rest 1 min C)Barbell...

CFD workout for 04/16/20

April 15, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Whiteboard Brief: A)Warm Up: 6 min AMRAP (but take your time)5 Inch worms (without pushup on first round)20 Jumping jacks10 Air squats with 2 second pause in bottom:20 wall shoulder stretch (forearms on wall, drop head down)20 Walk the dog steps B) Mobility “Shin Box Hip Flow”6 alt. rotations through the following sequence:-All done in...

CFD workout for 04/15/20

April 14, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Whiteboard Brief: A) Warm Up: 3 Rounds6 Grasshoppers each leg10 Twisted crossesBear Crawl :1020 Broomstick or light weight strict press B) Squat Werk Every 3:00 x 4 sets6-10 Rear Foot Elevated Split Squats (each leg)10 Tempo Goblet Squats (3131) C) Stamina (13 mins) Choose 1 move from the following list and perform the workout below:*Burpees*Up...

CFD workout for 04/14/20

April 13, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts0

Whiteboard Brief: A)Warm Up: 3 Rounds:30 jog in place:30 Boot Strap Squats:30 Arm swings:30 Plank Shoulder taps B) Upper Push: Every 90 secs x 4 sets (6 Mins)6-10/side Single arm DB or KB Floor Press w/ 31X1 Tempo C)Jump Rope Practice: EMOTM x 6 Mins1) Singles/Doubles x :402)Right leg only singles x 10-20 reps3) Left...

CFD workout for 04/13/20

April 12, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Whiteboard Brief: A)Warm Up: 2 Rounds10 Reach backs8 Face down twisted crosses6 Alt plank shoulder taps4 Knee push-ups6 Air squats8 Alt Lunges10 Up downs B) Barbell Gymnastics (12 Mins) With a PVC pipe or broom handle..EMOTM x 4 Mins5 Snatch Grip DL to above knee (hold for 2 secs above knee)EMOTM x 4 Mins7 High...

Strength & Conditioning workout for 12/23/19

December 22, 2019SiteplicityDaily Workouts, Strength & Conditioning Workouts0

12 Days of Fitness 2019 No Strength or Skill, Just setup for workout <Just like the song goes.. On the first day of christmas…..( 1 ) On the second day of christmas ( 2, 1 ) On the third day of christmas (3, 2, 1 ) Continue performing reps in reverse order while moving down...

WOD for 091119

September 10, 2019SiteplicityDaily Workouts, Strength & Conditioning Workouts0

Partner Up and Warm Up all movements “343” Honoring the 343 firefighters who died on 9/11. With a Partner- 20 minute time cap…. For honor and respect of the fallen: 100 Deadlifts (145#/115#) 100 Power Cleans (95#/65#) 100 Ground to Overhead (65#/35#) (C&J or Snatch) 43 Burpees -Men use a 45# bar, Women use a...

WOD for 090519

September 4, 2019SiteplicityDaily Workouts, Strength & Conditioning Workouts0

Skill: Snatch Positions Strength: Snatch (11 mins) EMOTM x 3 Minutes 3 Hang Muscle Snatches 1:00 rest + add weight EMOTM x 3 Minutes 3 Hang Power Snatches 1:00 rest + add Weight EMOTM x 3 Minutes 3 Snatches (Roughly 70-75%, Power or Squat) Conditioning: Within 20 Minutes…. Complete 4-5 Rounds in any order.. and...

WOD for 082619

August 25, 2019SiteplicityDaily Workouts, Strength & Conditioning Workouts0

Skill: Dip and Drive in the Push Press Strength: Strict Chinups + DB Rows (15 Mins) 4 sets: 5-8 Chinups (add weight or bands as needed) -into- 6 Heavy DB Rows on each arm Rest 2:00 b/w sets Conditioning: Every 3 min x 5 rounds 7 UB Push Press (heavy weight for all sets)(try out...

WOD for 082319

August 22, 2019SiteplicityDaily Workouts0

Front Rack Mobility Strength: Front Squat Every 2 Mins x 4 sets 2 Front Squats increasing to 80-85% Rest/Change Weights 3:00 Drop Sets: Every 3 min x 2 sets 10-12 Front Squats @ 60% Conditioning: 3×3 Min AMRAP, 1 Min Rest B/W 15 KBS 10 Pushups 15 Wallballs Comp: 70/52 (American), Clapping Pushups, 30/20 Fitness: 52/35...

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