Daily Workouts – Page 24 – Courage Fitness Durham

WOD for 071719

July 16, 2019SiteplicityDaily Workouts0

Skill: HSPU Drills Conditioning: Against (18) minutes 200m Run 20 Russian KBS 10 HSPU 400m Run 20 Russian KBS 10 HSPU 800m Run 10 HSPU 20 Russian KBS 400m Run 10 HSPU 20 Russian KBS 200m Run L1: Deficit HSPU, 70/52 L2: HSPU, 52/35 L3: 5 HSPU or w/ 1 mat, 35/26 L4: Push ups,...

WOD for 071619

July 15, 2019SiteplicityDaily Workouts0

Skill: Pulling under the Clean Strength: Cleans EMOM x 4 (2) Clean pulls EMOM x 4 (2) High Hang Squat Clean EMOM x 4 (1) Squat Clean @ between 70-80% (not max effort) Conditioning: 15 min AMRAP 15/12 cal row 9 T2B 6 squat cleans L1: 18/15 Cal Row, 12 T2B, 225/155 L2: 15/12 Cal...

WOD for 071519

July 14, 2019SiteplicityDaily Workouts0

Skill: Double Unders Strength: Lunge/Death March Superset: Death March 3x Length of Main Floor Back rack Reverse lunges 3×10/leg Conditioning: Every (3) mins x (4) rds (x) DUs 6 DLs L1: 100 DUs, 285/225 L2: 80 DUs, 225/185 L3: 60 DUs/or 30 singles – 30 DUs, 185/155 L4: 100 Singles, DB DL

WOD for 071319

July 12, 2019SiteplicityDaily Workouts0

Saturday July 13th… Partner Day! Against 16 mins… 800m run (together) then 4 Rds (trading rounds)(2 each) 12 Bar over Burpees 9 Front Squats 3 Dball Over shoulder Then 200m Dball Carry (split as needed) L1: BFB, 155/105, 150/100 L2: BFB, 135/95, 100/80 L3: BOB, 95/65, 80/60 L4: Burpees, DB thrusters, 60/45 *rest 3 Mins*...

WOD for 071219

July 12, 2019SiteplicityDaily Workouts0

Skill: Ring Muscle ups Muscle Up Drills 12 Min EMOM 1 – :15 False Grip Hang 2 – “Big Set” of Diamond Push-ups 3- Low Ring Transition Drill Conditioning: 9 Min AMRAP 3 Ring Muscle ups 60 Double Unders 9 S2OH L1: 6 Ring Muscle Ups, 120 DUs, 155/105 L2: 3 Ring Muscle ups or...

WOD for 071119

July 10, 2019SiteplicityDaily Workouts0

Strength:Squat Cleans Take 20 mins to find a HEAVY squat clean Conditioning: Against (12) Minutes… for time 10 Box Jump Overs 15 Hang Power Cleans 10 Box Jump Overs 10 Hang Power Cleans 10 Box Jump Overs 5 Hang Power Cleans L1: 24/20, 135/95,155/105,185/125 L2: 24/20, 115/75, 135/95, 155/105 L3: 20/17, 95/65, 115/75, 135/95 L4:...

WOD for 071019

July 9, 2019SiteplicityDaily Workouts0

Strength: RFESS + Hip Thrusts Rear Foot Elevated Split Squats 3×10/each leg.. Load Goblet Style if desired Barbell Hip Thrusts 3×10 Conditioning: Partner Workout Trading Rounds for 10 Total Rounds (5/each) (15 Min Cap) 5 Burpees 10 Double Russian KB Swings 5 SB Squats L1: 52/35 (each), 140/100 L2: 40/30 (each), 100/80 L3: 25/20 (each),...

WOD for 070919

July 8, 2019SiteplicityDaily Workouts0

Strength: Bench + Core 5 x 8 @70% immediately into :30 Hollow Hold after every round *20 Mins to Complete Conditioning: Every 3 mins x 4 rds Run 200 Meters 10 CTB WRT: SHSPU L1: 6 Bar Muscle ups, Deficit SHSPU L2:10 CTB, SHSPU L3: 6 CTB or 10 Pull-ups, 1 Abmat HSPU L4:Jumping Pull-ups,...

WOD for 070819

July 7, 2019SiteplicityDaily Workouts0

Strength: Snatch Snatch EMOM 0:00 – 5:00 3 Snatch Deadlift @ 60% 5:00 – 10:00 3 Hang Power Snatch @ + 5-10lbs 10:00 – 15:00 1 (heavy) Squat Snatch @ increasing wt. Conditioning: Every 2 mins x 8 rds 250m Row 2 Squat Snatch L1: 155/105 L2: 135/85 L3: 95/65 L4: DB Squat Snatches

WOD for 070619

July 5, 2019SiteplicityDaily Workouts0

Saturday July 6th… Teams of 3 Against 20 Mins…. For Time: “Triple Double” Row 2,000 Meters 150 Double Unders 150 Air squats 150 Double Unders 150 Alt. DB Snatches 150 Double Unders *1 Athlete works while the others rest across all movements L1: 70/50, Double Unders L2: 50/35, Double Unders L3: 35/25, 50 Double Unders...

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