Daily Workouts – Page 25 – Courage Fitness Durham

WOD for 070319

July 2, 2019SiteplicityDaily Workouts0

Strength: Snatch “Snatch Deconstruction” All Exercises done @ 60% or less EMOTM x 4 Mins 4 Hang Snatch Pulls EMOTM x 4 Mins 4 Snatch Pulls EMOTM x 4 Mins 3 Snatches (Power or Squat) Conditioning: Against 12 Mins…For Time 21-15-9 Hang Power Snatch Abmat Sit ups 3-3-3 Rope Climbs *Ends on rope climbs L1:...

WOD for 070219

July 1, 2019SiteplicityDaily Workouts0

Strength: Tempo Front Squat 4×5 @ 41X1 Tempo 60-70% Conditioning: 5 Rounds for Time: (10 Min Cap) 15 Goblet Squats 35 Double Unders 15 KB SDLHP L1: 70/52, 50 Double Unders L2:52/35, 35 Double Unders L3: 35/25, 50 Singles L4: 20/18, 35 Singles

WOD for 070119

June 30, 2019SiteplicityDaily Workouts0

Rowing Technique: “Quarter Slide” Strength: Chin ups/Ring Pushups Every 3 Mins x 5 Sets 3-6 strict Chin ups with a 2 sec pause @ the top of each rep 6-10 Ring Pushups with 31X1 Tempo *3 secs down, 1 sec pause with shoulders on rings, up fast! *Ring Pushups scale to pushups.. same tempo *Banded...

WOD for 062919

June 28, 2019SiteplicityDaily Workouts0

Partner Workout! Against 15 Minutes… For Time! 50 DB Deadlifts (2 DB’s) 50 Wallballs 50 DB Snatch (alt.) 50 Cal Row 50 DB Snatch (Alt.) 50 Wallballs 50 DB DL L1: 70/50, 30/20 L2: 50/35, 20/14 L3: 35/25, 14/10 L4: 25/15, 10/6 -Rest 4:00- 9 Minute AMRAP Ladder: 3-6-9-12-15-18-21 etc.. HSPU 5-5-5-5-5-5-5-5-5 etc… Power Cleans...

WOD for 062819

June 27, 2019SiteplicityDaily Workouts0

Technique: Split Jerk Strength: Clean Up Your Jerk -Build to a tough set in 15 minutes- 1 Jerk (From Rack) + 1 Clean Conditioning: Against 12 Mins… For Time! 15 Front Squats 15 Toes 2 Bar 12 Front Squats 15 Toes 2 Bar 9 Front Squats 15 Toes 2 Bar L1: 185/125, T2B L2: 155/105,...

WOD for 062719

June 26, 2019SiteplicityDaily Workouts0

Technique: Rear Foot Elevated Split Squat Strength: Wendler Deadlift Week 3 5 @ 75% 3 @ 85% 1+ @ 95% *Use Training Max to calculate working sets (90%) More Strength: Lower Body Hypertrophy : 20 Min 4 Sets: 8 each Leg RFESS (bodyweight or loaded with KB Goblet Style) 8 Barbell Hip Thrust (Heavy) (Can...

WOD for 062619

June 25, 2019SiteplicityDaily Workouts0

Skill: Kipping Pullup Strength: Upper Push/Pull 3 Rounds: 1:00 AMRAP Inverted Bar Row (Stack feet on boxes if able) Rest :30 1:00 AMRAP DB Floor Press (AHAP) Rest 2:00 B/w Rounds Conditioning: Partner Workout! 15 Min AMRAP: Partner 1 Completes: 3 Rounds of Cindy Partner 2 Completes: 3 Rounds 20 Double Unders 7 Push Press...

WOD for 062519

June 24, 2019SiteplicityDaily Workouts0

Skill: Snatch (Power Position) Strength: Snatch Complex Every 2 Min x 5 sets 2 Hang Snatch Pull + 3 Hang Snatch (power or squat) *Keep weight below 70%.. focus is on great positions Conditioning: Every 3 Min x 5 sets: Row 250/200 Meters 5 Unbroken Power Snatches (AHAP) *Increase weight or stay the same for...

WOD for 062419

June 23, 2019SiteplicityDaily Workouts0

Stretchy Flexy: Mobilize for Squats Strength: 20RM Backsquat Week 4 Last week! Add 5-10 lbs from last week…. GO FOR IT! Conditioning: 9 Min AMRAP 21 Russian KBS 21 Sit ups 100 Meter Run L1: 70/52 L2: 52/35 L3: 35/25 L4: 25/20

WOD for 062219

June 21, 2019SiteplicityDaily Workouts0

Saturday June 22nd… With a Partner! Against 15 mins… For Time! Split Anyhow 10-9-8-7-6-5-4-3-2-1 HSPU C2B Squat Cleans L1: Strict HSPU, Bar Muscle Ups, 185/135 L2: Kipping HSPU, Chest 2 Bar, 135/95 L3: Deficit Pushups, Kipping Pullups/Jumping C2B, 95/65 L4: Pushup, Ring Row, DB Cleans -Rest 3:00- 8 Min AMRAP 10 Sandbag to Shoulder (alt....

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