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 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...

WOD for 060819

June 7, 2019SiteplicityDaily Workouts0

Teams of 3! Against 15 mins… For Time: Split Reps However 36 Cal Row 36 Box Jump Over 36 Bench Press 24 Cal Row 24 Box Jump Over 24 Bench Press 12 Cal Row 12 Box Jump Over 12 Bench Press L1: 185/125, 30/24 L2: 135/95 24/20 L3: 95/65, 20/16 L4: 65/45, Plate Jumps Rest...

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