Daily Workouts – Page 43 – Courage Fitness Durham

WOD for 111518

November 14, 2018SiteplicityDaily Workouts0

Skill: Tripods/Headstands Strength: Bench Press/Strict Pullups Bench Press: 5 x 4 @ 75-80% **Superset** Strict Pull-Ups 5 x 3-8 *Pick a repeatable number * Metcon 16 Min AMRAP 20 Dumbbell Suitecase Carry Lunges 10 Push-Ups 5 T2B *300 M Run @ Min 4, 8, 12** *Pick Up Where Left Off...

WOD for 111418

November 13, 2018SiteplicityDaily Workouts0

Technique: Squat Clean Strength: Squat Clean 4 Min EMOM 2 Squat Clean @ 60% -1 Min Rest- 4 Min EMOM 1 Squat Clean @ 70% -1 Min Rest- 4 Min EMOM 1 Squat Clean @ 80% Metcon: For Time: (10 min cap) 60 Power Cleans Every Min on the Minute: 8 Box Jump...

WOD for 111318

November 13, 2018SiteplicityDaily Workouts0

Squat Mobility *Build “perfect” Squat Strength: Front Squats 2 x 8 @ 70% 1 Max Effort Set (no more than 15) Metcon 4 Rounds – 2 Min Work/1 Min Rest AMRAP 20 Double unders 7 Pull-Ups 5 Front Squats L1: 20 DUs, C2B, 135/95 L2: 20 DUs, Reg, 95/65 L3: 40...

WOD for 111218

November 11, 2018SiteplicityDaily Workouts, Uncategorized0

Skill: Static Holds 6 Min TABATA -Hollow Hold -R Side Plank -Superman -L Side Plank Strength: Push Press 5 x 3 @ 80-90% (of 5RM) Metcon: 3 Rounds – Max Effort 1 Min – Shoulder 2 Overhead 1 Min – Bar Over Burpees 1 Min – Sit-Ups 1 Min – Russian Kettlebell Swings...

WOD for 11/9/18

November 8, 2018SiteplicityDaily Workouts0

Skill: Double Unders Strength: Snatch EMOTM x 7 Minutes 30 Double Unders 2 Snatch @ 70% of 1RM Snatch Metcon: Against 20 Minutes… 5 Rounds for Time 12 Power Snatch 8 Burpees 4 Ring Muscle ups L1:115/85, Bar Facing Burpees, 4 Ring Muscle Ups L2: 95/65, Lateral Burpees, 2 Ring Muscle Ups...

WOD for 11/8/18

November 7, 2018SiteplicityDaily Workouts0

Strength: Split Squat/ Good Morning/Side Plank 4 sets: 8 Back Rack Split squats ea/ 8 Good Mornings :30 sec side plank ea/ *Rest as needed b/w sets Metcon: Against 13 Minutes… 40-30-20-10 Abmat Situps 30-20-10-5 Wallballs Run 100 M After Each Round (finishes on the run) L1: 225/155, (30/20) L2: 185/135, (20/14) L3:...

WOD for 11/7/18

November 6, 2018SiteplicityDaily Workouts0

Strength: Strict Press 10-8-6-4-2 *Increase weight each set Conditioning EMOTM x 15 Minutes 1) Row 200/150 Meters 2) 10 DB or KB Front Squats (Open Style) 3) 8 Box Jumps L1: 70/50, (30″/24″), 250/200m L2: 50/35, (24″/20″) 200/150 m L3: 35/25, (20″/16″) 150/100 m L4: 25/20, Plate Jumps, 150/100m

WOD for 11/6/18

November 5, 2018SiteplicityDaily Workouts0

Skill:Toes 2 Bar Metcon: 5:00 on/2:00 off x 5 Sets 400 M Run 15 T2B AMRAP “DT” 1 Round of “DT” = 12 DL, 9 HPC, 6 S2OH Score is total rounds of DT at the end of all 5 “Sets” L1: 155/105, T2B L2: 135/95, T2B L3: 10 T2B or...

WOD for 110518

November 4, 2018SiteplicityDaily Workouts0

Flexy Time: Squat Mobility Strength: Back Squat 2 x 8 @ 70% 1 Max Effort Set Metcon 7 Minute AMRAP 20 Air Squats 18 KBS 16 Single Arm KB Box Step Overs (any style hold) *100 M Penalty for every time the KB is put down outside of Airsquats L1: 70/52,...

WOD for 110318

November 3, 2018SiteplicityDaily Workouts, Uncategorized0

Saturday November 3rd: Partner Workout! 10-min Ladder… (Trading Movements) 100m Sprint! 3 OHS 3 Ball Slams 100m Sprint! 6 OHS 6 Balls slams 100m Sprint! 9 OHS 9 Ball slams 100m Sprint! 12, 12; etc… L1: 135/95, 50/35 (slamball) L2: 95/65, 40/25 (slamball) L3: 75/55, 30/20 L4: DB Squats (Open Style: Front...

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