Daily Workouts – Page 39 – Courage Fitness Durham

WOD for 010719

January 6, 2019SiteplicityDaily Workouts0

Skill: Rope Climb Technique Strength: Wall Sit/Goblet Squat 6 Sets of each Movement alt. each set – 30 Sec Work/30 Sec rest (12 total minutes) Front Rack Wall Sits (double KB or DB) Heavy Goblet Squats Metcon 11 Min AMRAP 100m Single Arm Farmer Carry (DB/KB) 6 Goblet Reverse Lunges (per leg) 2 Rope Climb...

WOD for 010519

January 4, 2019SiteplicityDaily Workouts0

Saturday January 5th: With a Partner For Time (15 Min Cap) 15-12-9 DB Single Arm Hang Squat Cleans (Switch arms as needed) -(Partner 1 does 15, partner 2 does 15) Then, 400m Run with DB (Trade DB However) Immediately into; 21-15-9 Alt. DB Snatch -(Partner 1 does 21, partner 2 does 21) Then, 400m Run...

WOD for 010419

January 3, 2019SiteplicityDaily Workouts0

FSkill: Strict HSPU Strength: 3 Rounds for Quality -2 Wall Walks -30 sec Wall Facing Hold -12-16 alt KB/DB Seesaw Rows Seesaw Rows: https://youtu.be/fX0vah05mns Against 13-mins… For Time: 10 down to 1 Strict Pull-ups Strict HSPU L1: Strict HSPU, Strict Pull-ups L2: Strict HSPU, Strict Pull-ups (Start on the Round of 9 or 8) (up to 1 Ab-mat)...

WOD for 010319

January 2, 2019SiteplicityDaily Workouts0

Skill: Double Unders Strength: Every 90 secs x 6 sets (9:00 total) 4 Hang Cleans @ 60-70% AMRAP Double Unders (up to 50) in remaining time Metcon: 4 Rounds for Time15 Toes 2 Bar400 Meter Run12 DB/KB Box Step Overs L1: 15 Toes 2 Bar, 24”/20”, 50/35, 5 RoundsL2: 15 Toes 2 Bar, 24”/20”, 50/35L3: 10...

WOD for 010219

January 1, 2019SiteplicityDaily Workouts0

Skill: Rowing & Deadlift Efficiency-Breathing and Bracing through deadlifts-Rowing cadence and sequencing (legs, torso, arms >>>arms, torso, legs)https://youtu.be/nGD0CTE1YlkNo “Strength” EMOM: Strength CardioEMOM:x 5 Mins: Row/Bike 15/12 CalsRest 1:00EMOM:x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift)Rest 1:00EMOM:x 5 Mins : Row/Bike 15/12 CalsRest 1:00EMOM:x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift) L1:...

WOD for 10119

December 31, 2018SiteplicityDaily Workouts0

New Years Workout: Teams of 3: 1 Works/2 rests 15 min. to get as far as possible… 40 OHS (95/65) 30 Pull-Ups 40 OHS (115/80) 30 C2B Pull-Ups 40 OHS (135/95) 20 Bar Muscle Ups AMRAP OHS (155/105) L1: (115/80)(135/95)(155/105)(175/115) L2: (95/65)(115/80)(135/95)(155/105) L3: (65/45)(75/55)(95/65)(115/80), RIng Rows, Pullups, C2B L4: Goblet Squats (same weight each time)(KBS/Ring...

WOD for 123118

December 30, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: 1 Rep Max: Snatch (Compare to 10/8/18)15-20-mins to build up to a 1RM Snatch with good technique Metcon: 2 Rounds… (Compare to 10/8/18) For Individual Scored Times..(6 min Cap Per Round) (6 Mins rest b/w rounds)250 Meter Row10 Burpees20 Thrusters10 Burpees250 Meter Row A Group Starts @ Minute 0:00-6:00B Group Starts @...

WOD for 122818

December 27, 2018SiteplicityDaily Workouts0

Skill: Deficit Deadlifts Strength: Every (4)-mins for (4) rounds… All (3) stations within the (4)-mins 15 HEAVY Unbroken Russian Kettlebell Swings 10 Close Grip Bench Press (Light-ish Weight) 5 (Moderate-Heavy) Deficit Deadlifts with TEMPO (Stand on 45lb. Plate: Regular Up, 3-seconds Down) Metcon: Against (12)-mins…(8) Rounds for Time: 8 Pull-ups 8 Single Arm DB Push-Press (Switch...

WOD for 122718

December 27, 2018SiteplicityDaily Workouts0

Mobility: Mobilize for Front Squats Strength: Front Squat 2 x 1 – 2 (100%) 1 Set of Max Effort (100%) Metcon: 10 min AMRAP 100m Run 6 HSPU 3 Power Cleans Each new Round: Add 10/5lbs L1: SHSPU, Add 20/10lbs, Start at 135/95 L2: 3 SHSPU (*Scale with Ab-mat, but keep Strict), Add 10/5lbs, Start...

WOD for 122618

December 25, 2018SiteplicityDaily Workouts0

In Teams of 2: Against 28-mins…FOR TIME: (1 person works/1 person rests) 2 Rounds: 50 Cal. Bike or Row 25 Hang Power Cleans -immediately into- 2 Rounds: 50 Wallballs 10 D-Ball Over the Shoulder -immediately into- 2 Rounds: 50 DB Snatches 10 Rope Climbs L1: Can only switch once for EACH NEW Rd., 50/35, 20/14,...

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