Daily Workouts – Page 33 – Courage Fitness Durham

WOD for 032219

March 21, 2019SiteplicityDaily Workouts, Uncategorized0

SIGN UP FOR 19.5 HERE!!! Skill: Thruster Practice (empty bar) Strength: 3 sets: DB Bicep Curl x 8 with 3 sec controlled lower on each rep DB Tate Press x 10 reps Banded Face Pulls x 10-15 Conditioning: For Time: 14 Min Cap 10-1 Ball Slams 1-10 Burpees E2MOM: 15 Sit ups (including Minute 0:00)...

WOD for 032119

March 20, 2019SiteplicityDaily Workouts0

Strength: Every 3 mins x 4 Sets 8 Seated Single Arm DB Press each 12-15 Band Pull Aparts 1:00 max Double Unders (stop at 50) Metcon: EMOTM X 15 Mins 1) 10-15 Wallballs 2) 12 Alt. DB Snatches 3) Row 15/12 Cals –Choose Weights/Reps that allow you to finish the work in 40 secs or...

WOD for 032019

March 19, 2019SiteplicityDaily Workouts0

Skill: Pushups Strength: Halting Snatch Pulls Halting Snatch Pulls 4×3 @ 80-90% 1RM Snatch -Pauses are @ mid shin, above knee, and just before power position, then FINISH!- Metcon: Against 13 Mins….For Time 400 Meter Run 40 Toes 2 Bar 30 Box Jumps 40 Pushups Run 400 Meters L1: 50/40/50 24/20 L2: As Written, 24/20...

WOD for 031919

March 18, 2019SiteplicityDaily Workouts0

Mobilize and Warm up Backsquats Conditioning: On an 18 Min Timer… With a Partner! For time: 30 Backsquats 100 KBS (Russian) Row 2 K 20 BackSquats 50 KBS (Russian) Row 1K L1: 225/155, 70/52 L2: 185/125, 52/35 L3: 155/105, 35/25 L4: Goblet Squats, 750/500 meter rows Cooldown: 400 Meter Walk 1:00 each Couch Stretch 1:00...

WOD for 031819

March 17, 2019SiteplicityDaily Workouts0

Skill: Thruster Efficiency/Front Rack Mobility Strength: Thruster Pacing EMOTM x 8 Mins Evens: 200/150m Row Odd: 6 Thrusters *Performed for quality Rx Open: 95/65 Scaled Open: 75/55 Fitness: easy weight for 6 reps Metcon:On a 12 Min Clock….. From 0:00-7:00: Establish a 3RM Hang Power Clean and Jerk From 7:00-12:00: AMRAP Power Cleans @ 3RM...

WOD for 031719

March 17, 2019SiteplicityDaily Workouts, Uncategorized0

Every 4 Mins x 3 Rounds: 200 Meter Run10 Front Squats12 Double DB/KB Bent Over Rows *Pick a weight that you can front squat 10 times unbroken each round

WOD 031519

March 14, 2019SiteplicityDaily Workouts0

SIGN UP FOR 19.4 HERE!!! Skill: Gymnastics Core Conditioning 4 sets: :20 Hollow Body Hold 10-15 Banded PVC lat Pulldowns 8-10 Paralette Shoot Throughs (no dip or push-up) Rest 90 secs b/w sets Metcon: For Time: 9 Min Cap 40-30-20 Double Unders Situps 10-10-10 Alt. DB Ground to Overhead L1: KB Hang Snatch 52/35 (5/side…...

WOD for 031419

March 13, 2019SiteplicityDaily Workouts0

Strength: 3 Rounds: 10 Back Rack Lunges (5/leg)(AHAP) (90-second Rest b/w Rounds) Metcon: (3) (5)-min EMOMs 5-min EMOM: 15/10 Cal. Row (2-min Rest) 5-min EMOM: 6 DB Squats (Open Style) (+) 6 Box Jump Overs (2-min Rest) 5-min EMOM: 5 Burpees + 5 Ball Slams *Stay at the the station for 5-min, Repeats. Then switch...

WOD for 031319

March 12, 2019SiteplicityDaily Workouts0

Strength: Push/Pull/Hinge Every (3)-mins for (4) Rounds 5 Strict Press Challenging # of Wide Grip Pull-ups 20 Russian Kettlebell Swings Metcon: 3 Rounds: 2-min AMRAP 5 Thrusters 4 Bar over Burpees 3 Ring Muscle ups (Rest 90-seconds) Each new Round- Weight goes up. Pick up where you left off. L1: 115/85, 135/95, 155/105, Ring Muscle...

WOD for 031219

March 11, 2019SiteplicityDaily Workouts0

Strength: Snatch & Snatch Grip RDL: a.) 3-3-3 Power Snatch (0:03 Pause in catch) (3 Singles-NO TNG) -Don’t Exceed 75% of Power Snatch B) 5-5-5 Snatch Grip RDL (85% of 1RM Snatch for all sets) Metcon: Every 2-mins for (6) Rounds 100m Run 2 Power Snatches L1: 200m Run,135/95 L2: 100m Run, 95/65 L3:100m Run,75/55...

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