Daily Workouts – Page 36 – Courage Fitness Durham

WOD for 021219

February 11, 2019SiteplicityDaily Workouts0

Skill: Devil Press Strength: Grip/Shoulder Press 4 rounds 100m Farmer Carry 15 DB Z Press Metcon: For Time … w/ a Partner (cap 20 mins) 10-9-8-7-6-5-4-3-2-1 Devil Presses (burpee version) 200m run “**each partner must complete the reps but can break it up between each other so there’s rest. 1 partner working at a time (Both...

WOD for 021119

February 10, 2019SiteplicityDaily Workouts0

Fitness: Every 3 mins x (10 rds) 10/8 Cal bike / row 8 Pull-ups 3/2/1 Squat Cleans *3 reps in rounds 1-2-3 *2 reps in rounds 4-5-6 *1 Rep rounds 7-10″ L1: 12/10 cals, CTB pull-ups, 205/145, 225/155, 245/165 L2: 10/8 cals, Pull-ups, 155/105, 185/125, 205/145, L3: 10/8 cals, 6 pull-ups or 8 jumping pull-ups,...

WOD for 020919

February 8, 2019SiteplicityDaily Workouts0

Partner Workout! 12 mins to complete *Each partner Completes 6 rounds (alt rounds) -6 Alternating Pistol Squats 15 Russian KB Swings- *With remaining time: AMRAP Pull-ups L1: 10 Pistols, 70/52, CTB L2: 6 Pistols, 52/35. Pull-ups L3: scaled pistols, 35/25, Jumping Pull-ups L4: Goblet Squats, 26/17, Ring rows Rest 3:00 12 mins to complete (Each...

WOD for 020819

February 7, 2019SiteplicityDaily Workouts0

Squat Mobility Strength: Back Squats 4 x 5 @ 70-75% Metcon: For Time – (10 Min Cap) Buy-In: 600 M Run -Then- 10 – 8 – 6 – 4 – 2 Hang Power Clean Front Squat L1: 800m Run, 165/115 L2: 600m Run, 135/95 L3: 600m Run, 95/65 L4: 400m Run, 65/45 or KBS/Goblet

WOD for 020719

February 6, 2019SiteplicityDaily Workouts, Uncategorized0

Strength: Upper Body Pump: EMOTM x 9 Minutes 1)DB Bench Press x Max Reps 2)3-5 Pullup Negatives (4 count descent) 3)Rest L1: 70/50, C2B Negative L2: 50/35, Pullup Negative L3: 35/25, Band assisted Negative L4: 20/15, Tempo Ring Row Metcon: For Time: 18 Minute Cap: Buy In: 1,000/750M Row -Then- 4 Rounds: 15 Russian Swings...

WOD for 020619

February 5, 2019SiteplicityDaily Workouts0

Skill:Snatch Technique Strength: Snatch Complex 12 Min E2MOM – 6 Sets 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat **Increase Weight As Needed** Metcon: 8 Min AMRAP 7 Overhead Squats 11 Box Jumps L1: 115/85, 24″/20″ L2: 95/65, 24″/20″ L3: 65/45, 20″/16″ or Step 24″/20″ L4: Goblet Squat, Step 20″/16″

WOD for 020519

February 4, 2019SiteplicityDaily Workouts0

Deadlift Technique/Glute Starter Glute Bridges 3 x 10 Russian Kettlebell Swings 3 x 10 Strength: Tempo Deadlifts 5 x 3 @ 60 – 70% Tempo 31X1 Metcon: 3 Rounds For Time – (12 Min Cap) 75 Double Unders 15 Deadlift 25 Sit-Ups L1: Unbroked DUs, 225/155 L2: 185/135 L3: 40 Attemps or 150 Singles, 135/95...

WOD for 020419

February 3, 2019SiteplicityDaily Workouts0

Strength: Strict Press 10 – 8 – 6 – 6 **Start @ 60% – Increase Weight Each Set** *Superset* Single Arm Bent Over Row 4 x 8 Per Arm Metcon: 4 Rounds – 3 Min Work/1 Min Rest Part 1: 500m/400m Row or 1.2k/.9k Bike Max Effort – Shoulder 2 Overhead Part 2: 25 Bar...

WOD for 020219

February 1, 2019SiteplicityDaily Workouts0

Saturday Teams of 2: For Time (8 Min Cap) *Partners trade work however 10–8-6-4-2 Deadlift 1-2-3-4-5 Rope Climb L1: 315/225, Legless L2: 275/185, Rope Climbs L3: 205/140, Strict Pullup (up to 1 Thin Band) L4: KB DL, Ring Row w/pause at the top Rest 3:00 10 Minute AMRAP Both Partners Complete Movement and Reps before...

WOD for 020119

January 31, 2019SiteplicityDaily Workouts0

Skill: Pullups Strength: Strict Chinups/Clean and Jerk Every 3 mins x 6 sets 5 Strict Chinups 3 Squat Clean and Split Jerk @ 70-75% of 1RM Levels: Decrease pull-ups to 3, banded strict, paused ring rows Metcon: For Time: 6 Min Cap 100 Double Unders 30 Pullups 15 Thrusters L1: 135/95, Chest 2 Bar L2:...

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