Daily Workouts – Page 23 – Courage Fitness Durham

WOD for 072919

July 28, 2019SiteplicityDaily Workouts0

Mobilize Pecs/Shoulders Lacrosse Smash Banded Stretch Strength: Floor Press/Row 4 Sets: Alt. Moves resting 60 secs b /w sets Barbell Floor Press x6-8 @ 50-60% of 1RM Bench Press Station 2: 6/Arm DB Bent Over Row (Heavy) *Pause @ top and bottom of row every rep Conditioning: 3x (5)min EMOM EMOTM x 5 Mins Row...

WOD for 072719

July 26, 2019SiteplicityDaily Workouts0

Partner Workout: EMOTM x 10 Mins (partners alternate working minutes) 35 Double Unders + Max Rep Snatch (anyhow) Comp: 185/135, 50 Double Unders Fitness: 135/95, 35 Double Unders GPP: 95/65, 50 Singles Health: DB Snatch, 35 Jumping Jacks -Rest 3:00- Against 10 Mins…3 Rounds For Time: 10 Thrusters 20 Burpees over Bar (Lateral) 30/20/10 Pullups*...

WOD for 072619

July 25, 2019SiteplicityDaily Workouts0

Strength: Clean Complex (12)-min EMOM: Complex 1 Hang Clean Pull (+) 1 LOW Hang Power Clean Increase or stay the same… but this not a heavy single day.. Conditioning: Against (10)-mins… 4 Rounds For Time 7 Power Cleans 14 HSPU Comp: 205/145, K HSPU Fitness: 185/135, K HSPU GPP: 135/95, Pushups Health: DB Power Cleans, Pushups

WOD for 072519

July 24, 2019SiteplicityDaily Workouts0

Mobilize for Squats Strength: Back Squat 6×3 reps with a 31X1 Tempo Sets are every 2 Min… Recommened % is 70-75% of 1RM -Last rep of each set should be tough, but not “grindy” until rounds 5/6 Conditioning: 8-min AMRAP 12 Toes 2 Bar 12 alt. Barbell Front Rack Lunge Run 200 Meters Comp: UB Toes...

WOD for 072419

July 23, 2019SiteplicityDaily Workouts0

Strength: Upper Body Gainz 8-min EMOM Station 1: Challenging # of Chin-ups (Underhand) Station 2: 0:45 Weighted Russian Twists Strict Press: 3 x 8 with a 0:03 Descent *Feel free to climb in weight* *Be sure to stick to the 0:03 down* (Rest 1-2 mins between Working SETS) (10 Minutes for strict press) Conditioning: With...

WOD for 072319

July 22, 2019SiteplicityDaily Workouts0

Technique Focus: Power Snatch from Power Position Strength: Snatch EMOTM x 3 mins 3 Power Snatch from Power Position Rest 1:00 EMOTM x 3 Mins 2 Power Snatch from Power Position Rest 1:00 EMOTM x 3 Mins 1 Power Snatch from Power Position Conditioning: Against (12)-mins… FOR TIME! 2 Rounds 9 Hang Power Snatches 7...

WOD for 072219

July 21, 2019SiteplicityDaily Workouts0

Skill: Brace for Deadlifts Strength: Deadlift: 4×10 with a 3 sec controlled lower to the floor @ 50-60% *Try to do these without making the weights make noise on the ground *Double Overhand Grip Conditioning: Every 3-mins for (4) Rounds 15 KBS 10 Alt. Box Step Ups (goblet hold) (X) Abmat Situps Comp: 70/52 (American),...

WOD for 072019

July 19, 2019SiteplicityDaily Workouts0

With a Partner!! Against (15 mins) 1,000m Row- (Partner Holds 2 KB’s in the Front Rack Position) then 50 Hang Power Cleans (Partners has 2 KB’s in a Farmers Hold) then 50 Toes 2 Bar (one partner holds an elbow Plank) L1: 185/135, 70/50, 60 Toes 2 Bar (unbroken sets of 10) L2: 155/105, 50/35,...

WOD for 071919

July 18, 2019SiteplicityDaily Workouts0

Strength: Snatch 3 sets: (2) Snatch Pull + (1) Power Snatch try to increase weight each set Conditioning: (3) mins work / (2) mins rest x (3) 12 Pullups 12 Box Jump + Step Downs 12 Alt DB Snatch L1: Chest 2 Bar, 24/20, 70/50 L2: Pullups, 24/20, 50/35 L3: 6 Pullups, 20/16, 35/20 L4: 12...

WOD for 071819

July 17, 2019SiteplicityDaily Workouts, Uncategorized0

Squat Prep and Mobility Strength: Back Squats 5×5 @ same HEAVY weight for all 5 sets Sets are Every 3 Minutes Conditioning: Partners! For Time.. You Go, I Go style (10 Min Cap) 12-10-8-6-4-2 Bar Facing Burpees Partner A does 12 BFB as fast as they can, Partner B then does 12 BFB.. then 10,...

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