Daily Workouts – Page 21 – Courage Fitness Durham

WOD for 082219

August 21, 2019SiteplicityDaily Workouts0

Skill: Row Technique Strength/Conditioning: Power Snatch Intervals Every 4 Mins x 4 Rounds 5 Heavy-ish Power Snatches (Singles)(Increasing wt each set) -Row 250/200 M HARD- *Row needs to be done in under 60 secs* Cooldown breathing 2-3 sets: Light DB OH Carry x Down and Back SA KB Front Rack Hold x :15 each armWalking...

WOD for 082119

August 20, 2019SiteplicityDaily Workouts0

Posterior Mobility and Self Care Spend 10 minutes showing the low back, glutes and hamstrings some love! Strength: Floor Press/Side Plank/ Banded Lat Pulldown Every 3 mins x 4 sets 8-10 DB Floor Press with a 3131 Tempo (3 down, 3 up) 6-8 each Side plank rotations 10-15 Banded PVC Lat “Pulldowns” Uptown Pump (12ish...

WOD for 081919

August 19, 2019SiteplicityDaily Workouts0

Skill: Deadlift Positioning Deadlifts (60-70%… focus on speed and positions) Every 90 secs x 6 sets 3 Halting Deadlifts @ 60-70% *Pause for 2 secs @ just off the floor and above the knee Conditioning: 9 Min AMRAP 36 Double Unders 12 Deadlifts 24 Situps Comp: (315/225), 16 Toes 2 Bar Fitness: (225/155), 24 Situps...

WOD for 081919

August 18, 2019SiteplicityDaily Workouts0

Skill: Thruster Mobility and Practice Strength: Thruster 12 Mins to build to a Heavy Triple Thruster (from the rig) Partner Frantasy Camp Against 15 Mins… For TIme: 21-15-9 Thrusters Pullups Rest 2:00 15-12-9 Thrusters Chest 2 Bar *Barbell Gets heavier after the rest break *Split work as desired Comp: (115/80)(135/95) (C2B, Bar Muscle Ups) Fitness...

WOD for 081619

August 15, 2019SiteplicityDaily Workouts0

Skill: Barbell Cycling Tips Strength: Barbell Cardio (Power Clean and Jerk) 10 Min to Establish a 5RM Unbroken Power Clean and Push Jerk *Start around 50% and build Condtitioning: 20 MIn Flow “AMRAP @ Conversational Pace” In any order: 100 M Farmers Carry (2 KB’s) 500/400 M Row 5 Sandbag Over the Shoulder 1:00 Plank...

WOD for 081519

August 14, 2019SiteplicityDaily Workouts0

Skill: HSPU & HS Walking Strength: Gymnastics Push/Pull Every 3 mins x 4 Sets :20-:30 Ring Support (or Ring Plank/Plank) 8-10 Inverted Bar Rows :15-:20 Hand Stand Hold (Wall Facing) or HS walk x Length of Rig Conditioning: 10-9-8-7-6-5-4-3-2-1 (13 Min Cap) Strict HSPU Goblet Squat Comp: Strict HSPU, Double KB Front Rack Squats (70/52 each) Fitness:...

WOD for 081419

August 13, 2019SiteplicityDaily Workouts0

Skill: Chest 2 Bar Pullups Strength: Push Press + Push Jerk + Split Jerk Every 2:00 x 5 sets 1 Push Press + 1 Push Jerk + 1 Split Jerk *Work between 70-80% of 1RM Push Press or Push Jerk (whichever is higher) *If the split jerk is a huge limiter you can do 2...

WOD for 081319

August 12, 2019SiteplicityDaily Workouts0

Bench Press Technique Tips Strength: Bench Press/Row (18 Min Clock) 4 Rounds: 3 Bench Press with a 2 sec pause on the chest, Increasing 15 each arm Single Arm DB Row Rest 2:00 b/w sets Condtioning: EMOTM x 12 Mins 1)DB Bench Press x 10 reps (2 reps from failure) 2) 100 M Sprint 3)10-20 “AB”...

WOD for 081219

August 11, 2019SiteplicityDaily Workouts0

Strength: Back Squat Every 2 Mins x 4 sets 2 Backsquats increasing to 80-85% Rest/Change Weights 3:00 Drop Sets: Every 3 min x 2 sets 10-12 Backsquats @ 60% Conditioning: 21-15-9 (7 Min Cap) Russian KBS -50 Double Unders After Each Set- Comp: 70/52 (Am Swings), 100 Double Unders Fitness: 50/35, 50 Double Unders GPP:...

WOD for 081019

August 9, 2019SiteplicityDaily Workouts0

Saturday August 10th 2019 Today’s workout is mostly teams of 2… but for the first part we are going to have you join forces with your other favorite two people in the class to complete a little bit of runnin’ Teams of 4! 4×400 meter Relay (12 Min Cap) EMOTM (Including Min 0): 15 Air...

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