Daily Workouts – Page 41 – Courage Fitness Durham

WOD for 121218

December 11, 2018SiteplicityDaily Workouts0

Mobility: Front Rack Strength: Front Squats 2 x 4 @ 90% 1 Max Effort @ 90% (8 rep cap) *3 min per set* Metcon For Time – Complete in Any Order/Rep Scheme (12 Min Cap) With a Partner! 100 KBS 80 DB/KB Squats (Open style) 70 V-Ups 60 Burpee to plate (45/25) L1:...

WOD for 121118

December 10, 2018SiteplicityDaily Workouts0

Strength: Bench Press/Pullup 4 x 3 @ 85 – 90% *SuperSet* Strict Pull-Ups (banded strict or ring rows) 4 x 4 – 10 Metcon 4 Rounds – 3 Min Work/1 Min Rest 20/16 Cal Row/Bike 15 Box Jumps Max Effort Shoulder 2 Overhead L1: 24/20 cals, 24″/20″, 135/95 L2: 20/16 cals, 24″/20″, 95/65...

WOD for 121018

December 9, 2018SiteplicityDaily Workouts0

Technique: Clean Positions Strength: 14 Min E2MOM (7 Rounds) 2 Clean Complexes Per Rounds 3 Position Clean Deadlift + Hang Squat Clean + Full Clean (touch & go) *Deadlift – pause 1 sec @ mid shin, knee, mid thigh Metcon 8 Min AMRAP 3 – 6 – 9 – 12 – 15...

WOD for 120818

December 7, 2018SiteplicityDaily Workouts0

CFD Holiday PARTY!!!! TONIGHT! SURF CLUB @ 7PM! FREE DRINKS UNTIL THE TAB RUNS OUT.. Come early if you want in on that action! Dress warm but not too fancy, we’re here for a good cozy time!! Partner workout! Against 16 minutes: Split work as needed 1200 meter run (together) 1600 meter row 30...

WOD for 120718

December 6, 2018SiteplicityDaily Workouts0

CFD Holiday PARTY!!!! Saturday (12/8)! SURF CLUB @ 7PM! FREE DRINKS UNTIL THE TAB RUNS OUT.. Come early if you want in on that action! Dress warm but not too fancy, we’re here for a good cozy time!! 12 Days of Fitness 2018 No Strength or Skill, Just setup for workout <Just like...

WOD for 120618

December 5, 2018SiteplicityDaily Workouts0

Thursday Skill: HSPU Strength: Strict Press/Upright Row A1)Strict Press: 5 x 5 @ 70-80% A2)Barbell Upright Row 5x 5-7 *Light weight for the rows Metcon: Every 3 Minutes for 12 Minutes (4 sets) Row/Bike 12/8 Cals 5 HSPU 5 DB Power Cleans 5 DB Thrusters L1: Strict HSPU, 70/50 L2: Kipping...

WOD for 120518

December 4, 2018SiteplicityDaily Workouts0

Wednesday Skill: Toes 2 Bar Barbell Gymnastics: 3 Position Snatch (Hip, Knee, Floor) Every 2 Mins x 10 Mins (5 sets) *Pick a technique focused weight (65-75%) to use for all 5 sets *Power or Squat.. challenge those that have the ability to OHS safely to do so.. Metcon: 7 Min AMRAP...

WOD for 120418

December 3, 2018SiteplicityDaily Workouts0

Mobility: Hip/Ankle Strength: Back Squat 2 x 4 @ 90% 1 Max Effort Set (cap @ 8 Reps) Rest 3:00 b/w sets -18 Minutes- Metcon: 4 Rounds: (12 Minute Cap) 20 Air Squats 15 Deficit Pushups 10 Box Jumps Rest 1:00 after each round L1: Goblet Squats (52/35), Ring Pushups L2:...

WOD for 120318

December 2, 2018SiteplicityDaily Workouts0

Monday Technique: Dialing in the Push Press *Tempo in the Dip and Drive *Balance in the feet *Bracing Strength: Push Press 15 minutes to establish a 1RM Push Press Metcon: 12 Min AMRAP 8 Burpees 3 Bar Muscle Ups 11 Hang Power Cleans L1: 115/85, 5 Bar Muscle Ups L2:...

WOD for 113018

November 29, 2018SiteplicityDaily Workouts0

Technique: Cleans Strength: Cardio Cleaning (10)-min EMOM Station 1: (10/7) Cal Bike/Row Station 2: 2 Cleans (Climbing: AHAP) Metcon: (8) Rounds For Time: 8 DB Snatch 8 TTB 100m Run L1: 10 Rounds: 50/35 L2: 8 Rounds: 50/35 L3: 35/20, K2E L4: 20/15, 16 Ab-mat SIt-ups

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