Daily Workouts – Page 38 – Courage Fitness Durham

WOD for 011919

January 18, 2019SiteplicityDaily Workouts0

Teams of 3: Within 10 minutes 120 Double-unders (sets of 20) 60 Power Snatch (sets of 5) 120 Double-unders 60 Power Snatch 120 Double-unders L1: 150 DUs (sets of 30), 90 power snatches (sets of 10) 95/65 L2: DUs, 95/65 L3: 240 Singles (set of 40), 75/55 L4: Singles, DB Snatch -3 Min Rest- Teams...

WOD for 011819

January 17, 2019SiteplicityDaily Workouts0

Skill: Muscle up practice & drills http://www.crossfitgymnastics.com/muscle-ups/ Sweaty Lifting 3 x (3 mins work / 1 rest) 400m Run AMRAP Front Squats @70% Metcon: 5 Rounds for Time 7 Ring Muscle ups 7 DB Squat Cleans L1: 7 Ring Muscle Ups, 70/50 L2: 3 RIng Muscle ups, 50/35 L3: CTB Pull-ups 50/35 L4: Pull-ups/Assisted Pull-ups,...

WOD for 011719

January 16, 2019SiteplicityDaily Workouts0

6 Min Tabata Core Hollow Hold Superman (arch) hold Strength: Upper Push & Pull (15 Mins) Deficit Push ups 5 x 10 Inverted Bodyweight Row 5 x 10 8 min Ladder (Open Workout 14.3) 10 Deadlifts 15 Box Jumps 15 Deadlifts 15 Box Jumps 20 Deadlifts 15 Box Jumps 25 Deadlifts 15 Box Jumps 30...

WOD for 011619

January 15, 2019SiteplicityDaily Workouts0

Technique: Clean Cycling Strength: Touch and Go Power Cleans E2MOM x 4 Rounds 4 power cleans (touch and go) *Increase weight each set.. start @ 50%.. don’t go beyond 80% today Metcon: Within 15 mins… 1 mile run 100 DUs With remaining time find 1RM hang power clean L1: Weighted vest (20/15), 150 DUs L2:...

WOD for 011519

January 14, 2019SiteplicityDaily Workouts0

Metcon: 4 Rounds (AMRAP) (4-min Work/4-min Rest)16 Overhead/ Front Rack Lunges (in place)8 Bar over Burpees16 Overhead/Front Rack lunges (in place)8 T2B*Pick-up where you left off, trying to get as many rounds and reps as possible.L1: 115/85, Bar Facing BurpeesL2: 95/65, Bar Over burpeesL3: 75/55, Bar Over burpeesL4: DB Lunges, Burpees

WOD for 011419

January 13, 2019SiteplicityDaily Workouts0

Skill: HSPU Drills Efficiency Positioning Strength: 9 min EMOM 1 – Strict Press 8x @ 65% 2 – Farmer carry holds 3 – HS Holds Metcon: 5 x (90 sec work / 30 sec rest) 20/16 Calorie Row Max Handstand Push-ups L1: 24/20 cals, Deficit HSPU L2: 20/16 cals, HSPU L3: 16/12 cals, Kipping HSPU...

WOD for 011119

January 10, 2019SiteplicityDaily Workouts0

Snatch Technique -Snatch balance W/ Bar 3 x 5 -Moving Feet Drill Strength: Power Snatches 10 Min EMOM 3 Power Snatches @ 50-60% **touch & go** Metcon 4 x 3 Min AMRAP/1 Min Rest 12 Alt. Dumbbell Snatches 6 Burpee Box Overs L1: KB 50/35, 24″/20″, 8 BBO L2: 50/35, 24″/20″ L3: 35/20, 20″/16″ or...

WOD For 011019

January 9, 2019SiteplicityDaily Workouts0

Skill: Mobilize for Squats Strength: 1 Rep Max Back Squat Metcon: 3 Rounds for Max Reps1-min-Front Squat1-min-Toes-to-Bar1-min- 200m Run1-min-Rest L1: 115/85, T2BL2: 95/65, T2BL3: 65/45, K2C, 100m Run L4: DBs, Sit-Ups, 100m Run

WOD for 010919

January 8, 2019SiteplicityDaily Workouts0

Skill: 6-min TABATA— Plank Front Right Side Left Side Strength: Floor Press 3 x 10 @ 60-70% (Superset) Strict Pull-Ups/Banded Strict 3 x Challenging Set *Pick a number that is challenging, keep it the same across the 3 sets. Metcon: Against 12-mins…3 Rounds For Time 250m Row 15 Wall Balls 3 Over The Shoulders (Sandbag/D-Ball)...

WOD for 010819

January 7, 2019SiteplicityDaily Workouts0

Skill: Clean & Jerk Technique No Strength – Just Warm Up for WOD Metcon: For Time: 28 Min Cap 3 Rounds 100 Double Unders 5 Bar Muscle-Ups 5 Shoulder 2 Overhead (starting C&J weight) -Then- 9 Clean & Jerk 7 Clean & Jerk 5 Clean & Jerk 3 Clean & Jerk 1 Clean & Jerk...

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