Daily Workouts – Page 26 – Courage Fitness Durham

WOD for 062119

June 20, 2019SiteplicityDaily Workouts0

Skill: Toes to Bar Strength: Strict Press 5×5 (0:03 Descent) *All sets at the same weight 65% Conditioning: Every (2)-mins for (5) Rounds 12/9 Cal. Row 12 T2B Remaining Time: DB Snatches L1: 15/10 Cal. Row, T2B, 70/50 L2: 12/9 Cal. Row, 9 T2B, 60/45 L3: 12/9 Cal. Row,, 12 K2E, 45/30 L4: 10/8 Cal. Row,...

WOD for 062019

June 19, 2019SiteplicityDaily Workouts0

Skill: Power Clean Catch Position Strength: Clean Complex Use the heaviest weight for each set: 3-3-2-2-1-1 Hang Power Clean + Power Clean Conditioning: (8)-min AMRAP 7 Power Cleans 50 Double Unders L1: 205/145,, DUs L2: 185/135, DUs L3: 135/95, 1/2 Att. (+) 1/2 Singles L4: DB Cleans, Singles

WOD for 061919

June 18, 2019SiteplicityBlog, Daily Workouts0

Mobilize for Squats Strength: Back Squat Week 3: 20 Rep Back Squats *Try and add 10lbs from last week Conditioning: For Time….16 Minute Cap Run 400 Meters.. -Then- 4 Rounds 20 Abmat Situps 20 Wallballs -Then- Run 400 Meters.. L1: 30/20 L2: 20/14 L3: 14/10 L4: 10/6, 200 meter runs

WOD for 0611819

June 17, 2019SiteplicityDaily Workouts0

Skill: Z Press, Tate Press Strength: Shoulder and Tricep Hypertrophy Every 3 min x 4 sets 1.) Seated KB Z-Press (6-8reps) 2.) Tate Press with DB (8-10 reps) *from the floor* 3.) Handstand Hold x (:30) *Scale HS Hold to Ring Plank or Straight Arm Plank Hold Conditioning: Against (20)-mins… For Time: With a Partner…...

WOD for 061719

June 16, 2019SiteplicityDaily Workouts0

Skill: Dip/Pullup Strength: SSPT Re Test Option A: Establish Max Rep Set Pullup/Dip Option B Establish 1 Rep Max Weighted Pullup/Dip Conditioning: AMRAP Intervals: (4:00 work/2:00 Rest) (x) 3 Rounds 12 Power Snatch 6 OHS 12 Bar Over Burpee 6 CTB *Pick up where you left off* **If you dont have OHS– scale to Front squats**...

WOD for 061419

June 13, 2019SiteplicityDaily Workouts0

Friday 061419 Skill: Handstands Strength: Deadlifts 3-70% 3-80% AMRAP -90% -Limit of 8 reps on AMRAP Set -Base percentages off of 90% 1RM (Training Max) Skill/Pump Sesh Within 15 Minutes complete… 4 Rounds at a casual pace.. 1:00 of Handstand Skill work 15 Barbell Bent Over Rows Row 350/300 Meters HS Options: Holds Pushups (kipping...

WOD for 061319

June 12, 2019SiteplicityDaily Workouts0

Skill: Rope Climbs Strength: Dips/Pullups SSPT Week 9 Last week before Testing Conditioning: (20)-min Alternating EMOM Station 1: 10 Wallballs (+) 5 Box Jumps Station 2: 3 Rope Climbs Station 3: 200m Run Station 4: 1-min Rest L1: 30/20, 5 Rope Climbs, 30/24 L2: 20/14, 3 Rope Climbs, 24″/20″ L3: 100m, 14/10, 3-5 Low Rope...

WOD for 061219

June 11, 2019SiteplicityDaily Workouts0

Skill: Position Drills…High Hang Clean/Hang Clean/Power Clean Strength: Power Clean (12)-min EMOM 0:00-4:00- 3 High Hang Power Cleans at 60% (Position 1) 4:00-8:00- 2 Hang Power Cleans 65-70% (Above the knee) 8:00-12:00 1 Power Clean @ 75-80% Conditioning: Against (12)-mins… For Time: 12-10-8-6-4-2 Hang Power Cleans Bar Over Burpees *Not including 0:00…Every 2-mins… 6 DB...

WOD for 061119

June 10, 2019SiteplicityDaily Workouts0

Mobilize for Squats Strength: Back Squats Week 2: 1 set of 20 Back Squats *Add 5-10lbs from last week. Conditioning: (12) 1-min rounds with a partner (Alternating Rounds)(6 each) 100m Run 5 DB Thrusters (Double DB) Remaining Time: T2B L1: 70/50, T2B L2: 50/35, T2B L3: 35/25, K2E L4: 20/15 , Ab-mat Sit-ups

WOD for 061019

June 9, 2019SiteplicityDaily Workouts0

Strength: Strict Press: 5-5-5-5-5 *Keep the weight the same In between sets (4): 1-min Plank (Weighted or unweighted) (Rest 1-2-mins Between Strict Press and Planks) Conditioning: Every 3-mins… for (15) mins (5-Rounds) 250/200m Row/Bike 50 Double Unders Upper Body Push (6-10 reps) *Pushing Options: (Choose reps that challenge you to finish in 2 sets or...

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