Daily Workouts – Page 42 – Courage Fitness Durham

WOD for 112918

November 28, 2018SiteplicityDaily Workouts0

Strength: Lunge/Glute Bridge (4) Rounds: (5)/Leg-Back Rack Lunge (Supeset): Take out of the Rack <Climbing> (10) Glute Bridges: Back off Bench or Box <Climbing> (Rest 1:30) Metcon: Partner Workout With a Partner: (Trade However) For Time (20 Min Cap) 150 Wall-Balls *1 Person Runs 200m/1 Person works on WBs* 100 Cal Bike/Row/Ski *1...

WOD for 112818

November 27, 2018SiteplicityDaily Workouts0

Skill: Ring Muscle-Ups Strength: Push Press: 4×4 @ (75-80%: 3RM) Metcon: (12)-min EMOM Station 1: AMRAP NATE Station 2: 10 Box Jump Overs Nate: 2 RMU (+) 4 HSPU (+) 8 American KBS **Score=Rounds and Reps of Nate. (Pick-up where you left off) L1:70/52, 24″/20″, 12 Box Jump Overs L2: 52/35,...

WOD for 112718

November 26, 2018SiteplicityDaily Workouts0

Strength: Every (2)-mins for (12)-mins… (4) Snatch Grip Deadlifts on Plate <0:03 Down/Regular up> (Not to exceed 65% 1RM) (10) DB Bent Over Row (Per Arm) Metcon: (4) 2-min AMRAPs 5 Deadlifts 50 Double Unders (Rest 2-mins) *Pick-up where you left off** L1: 335/235 L2: 255/175 L3: 185/135, 100 Singles L4: HEAVY...

WOD for 112618

November 25, 2018SiteplicityDaily Workouts0

Skill: Mobilize for Squats Strength: Front Squat 2×6@ (80%) then, 1 Max Effort Set (80%) Metcon: Every (6)-mins for (18)-mins… 400m Run 500m Row Max Front Squats (Weight goes up each new round) L1: 135/95, 155/105, 185/125 L2: 95/65, 115/80, 135/95 L3: 65/45, 75/55, 95/65, 300m Run/375m Row L4: DB Squats (Open...

WOD for 112318

November 22, 2018SiteplicityDaily Workouts0

Friday November 23 “Teams of 4!!!” Rest 3 mins after each For time: 20 min Cap.. 12 x 100m run (each teammate does 3) 400 DUs (switching every 25) 8 x 200m run (each teammate does 2) 200 Alt DB Snatch (switch every 20) 4 x 400m (each teammate does 1) 100 pull-ups (split as...

WOD for 112218

November 21, 2018SiteplicityDaily Workouts0

Since we celebrate Thanksgiving with our friends and family, we are going to do the same today! With your partner, stop by your friend’ s and family’s houses. You’ll have 7 minutes at each, break up the work as needed. 7 minute AMRAP at each house 2 min transition / rest Barbara: 20 pullups 30...

WOD for 112118

November 20, 2018SiteplicityDaily Workouts0

Skill: Rope Climbs Strength: Back Squat 2 – 3 x 6 @ 80% 1 Max Effort Set Metcon 9 min AMRAP 20/16 cal on rower 10 Front Squats 2 Rope Climbs L1: 24/20 cals, 155/105, Legless L2: 20/16 cals, 135/95, Rope climbs L3: 16/12 cals, 95/65, attempted rope climbs L4: 12/10 cals,...

WOD for 111918

November 19, 2018SiteplicityDaily Workouts0

Skill: Kipping Strength: Push Press (Tempo) 5 x 3 @ (31X1) Tempo: Decent (3), Pause at bottom (1), Ascent (Fast), Pause at top (1) *Medium Weight* Metcon: For time 3 rounds 6 Pull-ups 9 DB STO 15 DUs – 1 min rest – 2 rounds 12 Pull-ups 15 DB STO 30 DUs –...

WOD for 111918

November 18, 2018SiteplicityDaily Workouts0

Flexy Time: OH & Squat Mobility Strength: Snatch Complex Snatch pull + full snatch + Snatch balance 4(1+1+1) @70% Metcon: 3-mins work/2-mins rest x (4) 200 m run 10 burpee box jumps overs With remaining time… Complete as many full snatches as possible (Score for the Day) L1: 300m, 24/20, 135/95 L2:...

WOD 111618

November 15, 2018SiteplicityDaily Workouts0

Mobility: Hamstrings *Take lots of time to warm up for deadlift* Strength: Deadlift 5 x 4 @ 75% *can be done in singles or T&G* Metcon: For Time (12 min cap) 20 Devil Press 10 Wall Balls 15 Devil Press 20 Wall Balls 10 Devil Press 30 Wall Balls L1: 50/35, 30/20...

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