Daily Workouts – Page 34 – Courage Fitness Durham

WOD for 031119

March 10, 2019SiteplicityDaily Workouts0

Mobilize for Back Squats Strength: Back Squat 5×5 at 75% Metcon: Against 12-mins… For Time 9-7-5-3 Front Squats 10 Wall Balls 35 Double-Unders L1: 155/105, 30/20, 50 DUs L2: 115/85, 20/14, 35 DUs L3: 75/55, 14/10, 1/2 att. (+) 1/2 Singles L4: DB Squats (Open Style), 10/8, 50 Singles

WOD for 030819

March 7, 2019SiteplicityDaily Workouts0

Sign Up for Open Workout 19.3 HERE! Mobility: Upper Body (shoulders/traps/lats) 10-15 mins Conditioning: 3 sets: (18 minutes) 90 Secs each station: -Row x 300/250 meters -20 Russian KBS (Weight that can be performed Unbroken) -5-10 Strict Pullups (Sub 10 Heavy Bent over Barbell Rows) -HS Hold x :30+ Wallsit x :30Scale HS Hold to...

WOD for 030719

March 6, 2019SiteplicityDaily Workouts0

Skill: Cycling Cleans Strength: Power Clean 70% 3×3 80% 2×3 Metcon: Every 3 minutes for 4 Rounds 10 Power Cleans 10 Situps 10 FR Lunges 10 Burpees Over The Bar L1: Weight that can be done completely unbroken, 20 situps, Bar Facing Burpees L2: Weight that can be done completely unbroken, 15 Situps, Bar over...

WOD for 030619

March 5, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Pistols Strength: Squats 5 sets: 5 Back Squats with a 0:03sec descent @ 70-75% Immediately into; 15/12 cal row or bike (Rest 2-min) Metcon: 12 min EMOM Min 1 – 8 D-ball over shoulder Min 2 – AMRAP Pistols Min 3 – 100m run L1: 150/100, Pistols L2: 120 (or 100)/80, Pistols L3: 80/60,...

WOD for 030519

March 4, 2019SiteplicityDaily Workouts0

Skill: HSPU Metcon: 4 (5-min) AMRAPs with 3:00 b/w AMRAPs AMRAP 5: 30 DUs 10 Pull-ups AMRAP 5 6 HSPU 200m run AMRAP 5: 30 DUs 10 Pull-ups AMRAP 5 6 HSPU 200m run How to score? Two scores (One for AMRAP A & B) L1: 50 DUs, CTB, Deficit HSPU L2: DUs, Pull-ups, HSPU...

WOD for 030419

March 3, 2019SiteplicityDaily Workouts0

Skill: Snatch Technique Strength: Snatch complex 2 Snatch Pulls + 1 Hang (full) Snatch 5 sets at 65% Metcon: 3 – (3 mins work / 3 mins rest) 20 Box Jump Overs 10 Hang Power Snatch WRT: row / bike for cals L1: 25 reps 24″/20″, 135/95 L2: 24″/20″, 115/85 L3: 20″/17″, 95/65 L4: DB...

WOD for 030119

March 1, 2019SiteplicityDaily Workouts0

SIGN UP FOR SATURDAY 19.2 Heats Here!! Skill: Handstands Strength: Handstand Pushups/Farmers Carry Every 2:00 x 4 sets 5-10 Kipping HSPU 80 Foot Farmers Carry (Rig x Down and Back) *Use Moderately Heavy KB’s for the carry *Scale HSPU to Seated DB Shoulder Press x 10 reps Conditioning 21-15-9 Box Jump Overs Alt. DB Snatches...

WOD for 022819

February 27, 2019SiteplicityDaily Workouts0

Skill: Muscle Up -Arch/Hollow Floor Based Drills- -Ring Swings… Keeping Tension on the Rings- Strength: Muscle Up Drills (3 Rounds) -5 Toe Spot Muscle Up Transitions (No press out) -0:10-0:20 Support Hold -5-10 Ring Dips (Straight Bar or High Box Dips as a sub) Then, 2 Rounds: 3-5 False Grip Pull-ups to Sternum (False Grip...

WOD for 022719

February 26, 2019SiteplicityDaily Workouts0

Skill: Split Jerk Footwork Strength: Clean and Jerk (15 Mins) Clean and Jerk: 3×1 @ 80% -Build up in weight across 4-5 sets to get to 80%.. then stay there for 3 GREAT singles- Conditioning: For Time, with a Partner! (20 Min Cap) -Row 2K (split however)- -Then- Trading Rounds Until 12 Rounds are complete...

WOD for 022619

February 26, 2019SiteplicityDaily Workouts0

Skill: Deadlift Cycling Strength: Front Squat/Death March In 10 Minutes: 3-4 sets of 5 Front Squats @ 65-70% of 1RM Within 6 Minutes Complete: 30 Death March Reps (Alt. Legs each rep) Metcon: EMOTM x 10 Minutes Evens: 7 Deadlifts + 15 Airsquats Odds: 35-50 Double Unders L1: 255/175, Unbroken Double Unders L2: 225/155, DU...

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