Daily Workouts – Page 37 – Courage Fitness Durham

WOD For 013119

January 30, 2019SiteplicityDaily Workouts, Uncategorized0

Skill -Squat Mobility Strength: Backsquat/Wallball Intervals 5 Rounds 5 Back Squats (HEAVY as Possible) 30 Sec Rest- 20 Unbroken Wallballs (any weight) -2 Min Rest- *Think of your “Score” as the weight you choose for the back squats- use the same weight for all 5 sets Metcon: 3 Rounds For Time (12 Min Cap) 20 Russian Swings...

WOD for 013019

January 29, 2019SiteplicityDaily Workouts0

Skill: Jerk Footwork Strength: Shoulder to Overhead Complex: 4 sets building, but not beyond 80% of Push Press 2 Push Press + 3 Push Jerks + 1 Split Jerk Rest 2:00 b/w sets (12 Minutes) Metcon: EMOTM x 16 Minutes 1)Bike x 12/10 Cals (wall sit – Brave/CFD) 2)Row x 15/12 Cals 3)5 Heavy Push...

WOD For 012919

January 28, 2019SiteplicityDaily Workouts0

Skill: OHS Mobility Strength: Snatch Recieving Position Work 10 Minutes to work through (Pick 1 depending on ability) 3×5 Sotts Press 3×5 Tempo OHS (32X1) 3×5 PVC Pipe OHS w/ Pauses at above, just at parallel, and in bottom position (elevate heels) Metcon: 3 Min on/3 Min Off x 4 Rounds 10 Burpee Box Jump...

WOD for 012819

January 27, 2019SiteplicityDaily Workouts, Uncategorized0

Skill: Toes 2 Bar Strength: Paused Front Squat 15 Minutes to build to a triple with a 2 sec pause on each rep Metcon: 9 Minute Ladder: 9 Goblet Squats 3 T2B 9 GS 6 T2B 9 GS 9 T2B Etc.. L1: 70/52 UB Toes 2 Bar L2: 52/35, Toes 2 Bar L3: 35/25, Toes...

WOD for 012619

January 25, 2019SiteplicityDaily Workouts0

Partner Workout! Trading Mins for TOTAL Reps at each station (10 Mins) Station 1.) Cal. Bike Station 2.) Air-Squats Station 3.) Row for Calories Station 4.) Cal. Bike Station 5.) T2B L1: Pistols, T2B, L2: Pistols, T2B, L3: Air-Squats, K2E L4: Air-Squats, Ab-mat Sit-ups (3-min Rest) Trading FULL Rounds…Complete 8 Rounds Total (4/Person) Against (10)-mins…...

WOD for 012519

January 24, 2019SiteplicityDaily Workouts0

Interval Weight Lifting Every (7)-mins for 5 Rounds 400m Run 500/400m Row 10 Power Snatches Round 1: 10 Snatches Round 2: 8 Snatches Round 3: 6 Snatches Round 4: 4 Snatches Round 5: 2 Snatches L1: 115/85, 135/95, 155/105, 175/115, 185/135, 500/400m Row L2: 95/65, 105/75, 115/85, 135/95, 155/105, 500/400m Row L3: 65/45, 75/55, 95/65,...

WOD for 012319

January 23, 2019SiteplicityDaily Workouts0

Skill: Double Unders Strength: HIIBB(High Intensity Interval Bodybuilding) Every (3)-mins for (5) Rounds: 8 (0:05 Eccentric) Strict Press 10 DB Bent Over Row (5/Arm; HEAVY) 30 Double Unders (Good at DUs, go for 50) Metcon: For Time…With a Partner…(12) Rounds Total, (6) Per Person (You go/I go) 5 Front Squats (From the floor) 5 D-Ball...

WOD for 012319

January 22, 2019SiteplicityDaily Workouts0

Review the Stations/Movements Strength: Superior Posterior (4) Rounds for QUALITY! (12) Single Leg Deadlifts (6/Leg) (LIGHT WT.) 10 HEAVY Russian KBS (THIS IS AN ACCESSORY MOVEMENT; BUILD POSTERIOR) (10) Curtsey Lunges with a KB in Gob. Position (5/Leg) **Monitor your own clock; Rest 90-seconds–2-mins B/w sets **Curtsey Lunges: If having a wt. is too much;...

WOD for 012219

January 21, 2019SiteplicityDaily Workouts0

Strength: Power Clean Complex Every 90-seconds for 8 Rounds (12-mins) Complex: 1 Hang Clean Pull (+) 2 Power Cleans *Power Cleans don’t have to be Touch and Go: Increase in weight without exceeding 80%** Metcon: Every (2-mins) for 5 Rounds… 7 Hang Power Cleans 7 Box Jump Overs 7 Pull-ups Rest 1:00 between 2:00 Intervals...

WOD for 012119

January 20, 2019SiteplicityDaily Workouts0

Skill: Sumo Deadlift High Pulls Strength: Shoulder Pump with Abs! (5) Rounds: 3 Push Jerks (AHAP; From the Rig) 0:30 D-Ball Hug to Chest 10 Russian Twists w/DB (#35/20 is a suggestion, pick a weight for Unbroken challenging 10) (90-sec) Rest b/w Rounds… **Push Jerk: Weights can climb, or kept the same. Should be a...

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