Daily Workouts – Page 40 – Courage Fitness Durham

WOD for 122418

December 23, 2018SiteplicityDaily Workouts0

Teams of 4: For Time (20 Mn Cap) Workout 1: Athlete A & B (For Time) 3 Rounds: 10 Front Squats (155/105) 20 Toes to Bar -Immediately into/Switch- Workout 2: Athlete C & D (For Time) 3 Rounds: 15 Front Squats (135/95) 15 HSPU *How to score: Time of completion + Meters Rowed L1: 185/135, 155/105,...

WOD for 122218

December 21, 2018SiteplicityDaily Workouts0

Against 8 Mins… 30-20-10 Cal Row/Bike Shoulder to Overhead L1: 155/105, 30/20 L2: 135/95, 20/14Wall balls L3: 95/65, 14/10 L4: DB S2OH, 10/6 *rest 3* 3 rounds For Time..(10 Min Cap) 25 HSPU 50 Single arm DB Cleans 100 DUs L1: Deficit HSPU, 70/50. 200 DUs L2: HSPU, 50/35, 100 DUs L3: Scaled HSPU (mats...

WOD for 122118

December 20, 2018SiteplicityDaily Workouts0

Technique: Squat Snatch Strength: Snatch Complex Hang Power Snatch + Squat Snatch 5 x 2+1 (work to a heavy complex) Metcon: Every 3 mins x 4 12 OH Squats 12 Bar over burpees L1: 95/65, 12 Bar Facing Burpees L2: 95/65, 8 Bar over burpees L3: 65/45, 8 Bar over burpees L4:...

WOD for 122018

December 19, 2018SiteplicityDaily Workouts0

Skill: T2B Strength: RDL’s and Split Squats RDLs 3×10 Bulgarian Split squats 3×10 (each leg) (rear foot elevated)(KB or DB Loaded) Metcon: 18 AMRAP Ladder 200m run 3 T2B 3 box jump overs 200m run 6 T2B 6 Box jump overs 200m run 9 T2B 9 box jump overs … continue increasing reps...

WOD for 121918

December 18, 2018SiteplicityDaily Workouts0

Technique: HS Walk Drills Strength: Push Press/DB Row Push Press (tempo) 5 x 3 @ (3101) *Med – Heavy Weight* DB Bent Over Row 5 x 8 each arm Metcon: 12 Min EMOM 1 – HS Walk or Strict HSPU Practice (negatives) 2 – 10 x single arm KB Swings (5 each...

WOD for 121818

December 17, 2018SiteplicityDaily Workouts0

Strength: Hang Power Clean Clean Pull + Hang Power Clean 5(1+2) @ 70-75% *5 sets of 1 clean pull + 2 hang power cleans Metcon: 5 Rounds for cals (Time Cap 16) 6 power cleans 1:00 max cal row/bike/ski *rest 90 seconds* L1: 225/155 L2: 185/125 L3: 135/85 L4: 95/65 or...

WOD for 121718

December 16, 2018SiteplicityDaily Workouts0

Skill: Bailing on Squat & Spotting Strength: Back Squat 2 x 1-2 reps @ 100% 1 Max Effort Set Metcon: For Time Buy in 50 DUs – Then – 10-8-6-4-2 DB Snatch 5-4-3-2-1 Dball over shoulder *15 DUs between each round -Ends on 2 not DUs- L1: 75 DU buy in,...

WOD for 121518

December 14, 2018SiteplicityDaily Workouts0

Partner WOD 18 Min AMRAP 200m Run (run together) 10 Power Clean 10 Box Jumps 10 Dumbbell Snatches 10 T2B Each round add 10 reps/movement (not including the run) L1: 135/95, 24”/20”, 70/50, T2B L2: 95/65, 24”/20”, 50/35, T2B L3: 65/45, 20”/16”, 35/20, K2C L4: DBs, Steps 20”/16”, 20/15, Sit-Ups -4 Min Rest- For Time...

WOD for 121418

December 13, 2018SiteplicityDaily Workouts0

Skill: Double Unders Technique/Practice Strength: Push Press 4 x 5 @ 60 – 70% (1 rep max) Metcon: 14 Min AMRAP 5 Doubleunders 8 Push-Ups 10 Wallballs 12 Lunges (total) *DU’s increase 5 reps each round* L1: DUs, HSPU, 20/14, 52/35 KB Goblet Lunges L2: DUs, Reg Push-Ups, 20/14 L3: 2 x...

WOD for 121318

December 12, 2018SiteplicityDaily Workouts0

Technique: Snatch Strength: Power Snatch 3 Min EMOM – 3 reps @ 65% -1 Min Rest- 3 Min EMOM– 2 reps @ 75% -1 Min Rest- 3 Min EMOM – 1 rep @ 85% Metcon For Time 21 – 15 – 9 Snatches (Anyhow) Pull-Ups L1: 135/95, C2B L2: 95/65, Reg or...

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