Daily Workouts – Page 22 – Courage Fitness Durham

WOD for 080919

August 8, 2019SiteplicityDaily Workouts0

Skill: Hollow Position in the Strict Pullup Strength: Strict Pullups + Core Every 2:00 x 4 sets 3-10 Strict Pullups (1 UB Set) (2 short of failure) :20 Hollow Hold :20 Arch Hold Conditioning: With a Partner.. Alt. Rounds for 10 Total Rounds (16 Min Cap) 10 Toes 2 Bar Sandbag Carry x Down and...

WOD for 080819

August 7, 2019SiteplicityDaily Workouts0

Strength: Front Squat + Front Rack Lunge (12 mins) 3 sets: 10 alt. Front Rack Lunges + 5 Front Squats.. increase weight each set Conditioning: Against 18 Mins… 3 Rounds: 15 Wallballs 10 DB DL 5 DB Hang Power Cleans -Rest 2:00- 2 Rounds: 20 Wallballs 15 DB DL 10 DB Hang Power Cleans -Rest 2:00-...

WOD for 080719

August 6, 2019SiteplicityDaily Workouts0

Mobility: Overhead Squat Mobility Strength: Hang Snatch 6×2 Increasing, but not to a max Work between 60-80% Sets are every 2 Mins *Power or squat, up to the athlete Conditioning: 3 Rounds for Time (10 Min Cap) 18 HSPU 9 Squat Snatch 36 Double Unders Comp: 155/105, Kipping HSPU Fitness: 115/80, 12 Kipping HSPU GPP:...

WOD for 080619

August 5, 2019SiteplicityDaily Workouts0

Technique Focus: Clean Positions Strength: Halting Clean Grip Deadlifts (3 Stops) (6min) Mid Shin, Above Knee, Power Position Every 90 x 5 sets 4 Halting Clean Grip Deadlifts (70-80% of Clean) *Athletes will not stand up all the way.. return to the floor after hitting power position Conditioning: KBS/Run/Step Overs (18 Mins) 3×4:00 on/2:00 off...

WOD for 080519

August 4, 2019SiteplicityDaily Workouts0

Skill: Dip and DriveBalanceTempoTiming Strength: Strict Press + Push Press (12 Mins)Strict Press3×3 building to a tough set of 3 Rest 60-90 b/w sets Push Press:3×8-12 @ heaviest set of Strict PressRest 60-90 secs b/w sets Metcon: Rowing Intervals (15 Mins)2x 1,000/750mRest 1:1 or get a partner!Keep paces repeatable!! Goal is to have both efforts...

WOD for 080319

August 2, 2019SiteplicityDaily Workouts0

Saturday 08/03/19 Teams of 3! Against 15 Mins… 3 Rounds for Time: 75 Double Unders 50 Hang DB Snatch (5/side) 75 Double Unders 50 Alt. DB Hang Power Cleans (5/side) -Into- 100 Cal Row Comp: 100 Double Unders, 70/50 (alt. each rep) Fitness: Double Unders, 50/35 GPP: 100 Singles, 35/25 Health: 75 Singles, 25/20, 75...

WOD for 080219

August 1, 2019SiteplicityDaily Workouts0

Skill: Wallball Tips Strength: Wallball/Situps Every 3 mins x 5 Sets: 10-20 UB Wallballs 15-25 Situps Conditioning: Against (10)-mins… For Time 1 Pullup (+) 10 Deadlifts 2 Pullups (+) 9 Deadlifts 3 Pullups (+) 8 Deadlifts Pullups continue to go up by 1 to 10 while DL go down by 1 to 1 Comp: 225/155,...

WOD for 080119

July 31, 2019SiteplicityDaily Workouts0

Review the Landmine Press and Banded Tricep Extension Strength: Upper Pump Every (5-mins)… For (3) Rounds 10 Total (5/arm) Half Kneeling Landmine Presses 20-30 Banded Tricep Extensions 10 Barbell Inverted Rows 0:45 Weighted Plank Conditioning: Every 4 min x 4 sets: 10 Unbroken Push Press Row 350/300 Meters *Keep all sets the same weight.. reps...

WOD for 073119

July 30, 2019SiteplicityDaily Workouts0

Skill: Double Unders Strength: Clean Complex Every (3-mins) for 5 Sets 2 High Hang Power Cleans 2 Hang Power Cleans 2 Power Cleans *Feel free to keep the weight the same or increase, do not EXCEED 80%* Conditioning: Against (13)-mins…7 Rounds For Time 5 Hang Power Cleans 5 Bar Over Burpees 30 Double Unders Comp:...

WOD for 073019

July 29, 2019SiteplicityDaily Workouts0

Strength: Overhead Squat/Front Squat 5-5-3-3-1 ( 15 Mins) Build in weight across all sets as able Sub Front Squat as needed *Bonus/Gangsta Points if you Snatch the weight from the floor Conditioning: 4-5 Rounds, NFT but move with purpose (20 mins) Complete movements in any order.. Just don’t skip that wallsit 😉 6/Leg DB Lunge...

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