Daily Workouts – Page 29 – Courage Fitness Durham

WOD for 051019

May 9, 2019SiteplicityDaily Workouts0

Skill: Ring Muscle Ups -Establish your transition drill- Strength: Pecs and Hips DB Floor Press: 10-10-10-10 *In between each set: 20 Russian KBS (Heavy) Conditioning: Against 5-min Clock 800m Run 4 Muscle-ups or 8 MU Transitions 20 Double Unders -1:00 rest – Against a 4:00 Clock 400m Run 3 Muscle-ups or 6 MU Transitions 30...

WOD for 050919

May 8, 2019SiteplicityDaily Workouts0

Skill: Rowing Efficiency-Legs, Shoulders, Arms Strength: Hang Clean Pull/Power Clean Within 12-mins Find a Heavy for the Complex: 1 Hang Clean Pull (+) 1 Power Clean Conditioning: Against (20)-mins… For Time- With a Partner 1000m Row 10 Cleans 750m Row 12 Cleans 500m Row 14 Cleans 250m Row 16 Cleans L1: 185/135 L2: 155/105 L3:...

WOD for 050819

May 7, 2019SiteplicityDaily Workouts0

Mobilize for Front Squats Strength: Mash Pause Front Squats Week 7: A.) Within 15-mins Find your Heavy for the day (0:03 Bottom/0:10 Top) B.) Apply 80% to what you found for 3×3 Conditioning: Death by Burpees (8 min cap) Buy-in: 10 Wall Balls Burpee (See Example) Ex.) 0:00-1:00- 10 WB (+) 1 Burpee, 1:00-2:00: 10 WB...

WOD for 050719

May 6, 2019SiteplicityDaily Workouts0

Review: Strict HSPU Strength: SSPT Week 4 Dips Pull-ups Conditioning: Every (3)-mins for (4) Rounds 200m Run 10 DB Step-overs 5 Strict HSPU *Single Arm Step Overs L1: 70/50, 24″/20″, SHSPU L2: 50/35, 24″/20″, (3) SHSPU L3: 35/20, 20″/17″, 8 “Heavy” Strict DB Press L4: 20/15, 17″/15″, 8 Strict DB Press

WOD for 050619

May 5, 2019SiteplicityDaily Workouts0

Skill: Hang Snatch/OHS Strength: 12-min EMOM: Complex: 1 Hang Snatch (+) 1 OHS *(60-70%: through the 12-mins) Metcon: Against (10)-mins…(5) Rounds For Time: 9 Deadlifts 7 Snatches 5 CTB L1: 135/95, CTB L2: 115/85, CTB L3: 75/55, Jumping CTB L4: Goblet Squats, Jumping Pull-ups

WOD for 050319

May 2, 2019SiteplicityDaily Workouts0

Strength: Lunge/Glute Bridge 3 Sets of 20: Rest 2-mins b/w sets 20 Back Rack Lunges (Alt. 10/leg) 20 Barbell Glute Bridges Conditioning: (15)-min AMRAP (x) Cal. Row.Bike 3 Rounds Cindy 5 Front Squats L1: 21/18 Cal. Bike, 205/145 L2: 18/15 Cal. Bike, 165/115 L3: 15/10 Cal. Bike, 105/75 L4: 15/10 Cal. Bike, DBL DB FR...

WOD for 050219

May 1, 2019SiteplicityDaily Workouts0

Strength: Push Press 5-5-5-5: *All at the same weight (60-70%) Conditioning: Against 18-mins…For Time… With a Running Clock 800m Run 4-min Rest 400m Run 2-min Rest 200m Run 1-min Rest Directly into: 2 Rounds: 20 Alt. DB Snatches 10 HSPU L1: 50/35, Deficit (4″/2″) L2: 50/35, HSPU L3: 35/20, DB S2OH (35/20), 600/300/100m Runs L4:...

WOD for 050119

April 30, 2019SiteplicityDaily Workouts0

Skill: Toes 2 Bar Strength: Clean and Jerk Complex EMOTM x 12 1 Hang Clean (+) 1 Power Clean (+) 1 Jerk Start at 55% of 1RM C&J and Progress in Wt. Conditioning: Against (12)-mins For Time! 16 Burpee Box Jump Overs 8 T2B 12 Burpee Box Jump Overs 6 T2B 8 Burpee Box Jump...

WOD for 043019

April 29, 2019SiteplicityDaily Workouts0

Mobilize for Front Squats Strength: Mash Pause Front Squats Week 6: A.) Within 15-mins Find your Heavy for the day (0:05 Bottom/0:12 Top) B.) Apply 85% to what you found for 3×3 Conditioning: 9-min EMOM 1.) 15 Wallballs 2.) 12/9 Cal Row 3.) 10 DB FR Lunges L1: 30/20, 15/10 Cal. Row, 50/35 L2: 20/14, 12/9...

WOD for 042919

April 28, 2019SiteplicityDaily Workouts0

Strength: SSPT Week 3 Dips Pull-ups Conditioning: 12-min AMRAP 25 Double Unders 5 Power Snatches 25 Double Unders 1 Rope Climb L1: DUs, 155/105, Legless L2: DUs, 135/95, Rope Climbs L3: 95/65, 1/2 att. (+) 1/2 Singles, 2 rope rows/side L4: 10 DB Snatches, 50 Singles, 5 Ring Rows Rope Rows

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