Daily Workouts – Page 27 – Courage Fitness Durham

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...

WOD for 060719

June 6, 2019SiteplicityDaily Workouts0

Skill: Split Jerk Footwork Strength: Split Jerk *from rack* EMOM x 10 2 split jerks *increase wt every other minute Metcon (AMRAP – Rounds and Reps) With a 16min. running clock… 3 Rounds: 12 Push Jerks 12 Toes-To-Bar Rest 2min. Max Rounds in remaining time… 20 Alt. DB Snatch 15 Wall Balls L1: 155/105, T2B,...

WOD for 060619

June 5, 2019SiteplicityDaily Workouts0

Strength: Back Squat Build to a 20RM -Take 1 shot at it! Warm up in sets of 3 and 5 and then go for it! Start around 60% or your 1RM and see how it feels. It’s supposed to be tough!! Metcon: 15 min AMRAP 50 DUs 30 Situps 20 alt. Front Rack Lunges 10...

WOD for 060519

June 4, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Strict HSPU Strength: SSPT Week 8 Metcon: Against 12 minutes… 3 Rounds For Time 400m Run6 Strict HSPU12 Box jump overL1: 600m Run, 9 SHSPU, 18 BJOV 24″/20″L2: As written, 24″.20″L3: 400m Run, 6 SHSPU to 1 ab mat, 24″.20″L4: 200m Run, 12 DB OH Press, 20″/17″

WOD for 060419

June 3, 2019SiteplicityDaily Workouts0

Skill: Snatch Strength: Snatch/Snatch Balance EMOM x 5 – Paused Snatch Balance (light weight) 2 Paused Snatch Balances Pause for 2 seconds in the bottom of squat. EMOM x 5 – Pausing High Hang Snatch 2 Paused High Hang Squat Snatches Two pauses: – 2s Pause in the Pockets (Power position) – 2s Pause in...

WOD for 060319

June 3, 2019SiteplicityDaily Workouts0

Skill: Bracing for Deadlift Strength: Deadlift 65% x 5 75% x 5 85% x Max Reps! (5+ goal) Metcon: 3 Rounds (2 min rest between rds) 2 minutes to complete.. 30 DB Deadlifts Immediately into; 2 minutes to complete.. 30/24 Cal Row Immediately into; 2 minute AMRAP Max DB Box Step Overs REST 2 Mins...

WOD for 060119

May 31, 2019SiteplicityDaily Workouts0

Saturday June 1st… With a Partner! 12 min AMRAP 8 Thrusters 6 Rope Climbs 11 Box Jumps -Partners alt 400M Run- Pick up where other partner left off L1: 155/105, 6 Rope climbs, 24″/20″ L2: 135/85, 4 Rope Climbs, 24″”/20″ L3: 95/65, 4 Rope climbs or 6 pull from ground, 20″/17″ L4: DB Thrusters, 4...

WOD for 053019

May 30, 2019SiteplicityDaily Workouts0

Skill: T2B Strength: SSPT Week 7 Conditioning: 5 Minute Ladder.. Strart at 2 each and increase both by 2 reps each round T2B Sandbag over the Shoulder (Rest 2 min) Work back down the ladder for Time…(7 Min Cap) L1: T2B, 150/100 L2: T2B, 120/75 L3: K2E, 75/50 L4: Abmat Sit ups, 40/25

WOD for 053019

May 29, 2019SiteplicityDaily Workouts0

Skill: Bracing for front squat Strength: Front SquatTake 20 minutes to find 1RM Front Squat Metcon: For Time (15 min cap)400m Run3 Front Squats300m Run6 Front Squats200m Run9 Front Squats100m Run12 Front Squats L1: 255/175, 225/155, 205/145. 185/135L2: 225/155, 205/145, 185/135, 155/105L3: 165/115, 155/105, 135/95, 115/85L4: DB Squats (Open Style)

WOD for 052919

May 28, 2019SiteplicityDaily Workouts0

Skill: Push Press Strength: Push Press 2×5 @ 65% 2×3 @ 75% 1×2 @ 80+% 12 Min AMRAP Ladder… 12 DL 6 Bar Over Burpees 3…6…9..12…15 HSPU *HSPU increase by 3 reps each round L1: 135/95, Strict HSPU, Must Make it through the round of 15… L2: 135/95, Kipping HSPU L3: 95/65, Pike Pushups or...

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