Daily Workouts – Page 27 – Courage Fitness Durham

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...

WOD for 052419

May 23, 2019SiteplicityDaily Workouts0

Skill: Kipping Pullups Strength: Lunge + Back Squat 4 sets Increasing to a Tough Weight for: 8 Alt. Back Rack Lunge + 5 Backsquats Rest 2:00 B/w Sets Conditioning: On a 12 Minute Clock: From 0-2: 100 Meter Sandbag Bear Hug Carry From 2-10: 8 Min AMRAP 10 Sandbag Squats 15 Pullups From 10-12: 100 M...

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