Daily Workouts – Page 46 – Courage Fitness Durham

WOD for 101018

October 9, 2018SiteplicityDaily Workouts0

Technique: Back Squat Posture/Squat Therapy Strength: Back Squat 2 x 12 @ 50% 1 x AMRAP @ 50% *Sets are every 3 minutes Conditioning: EMOTM x 10 Minutes Evens: HSPU x Repeatable Number (or Scale for HSPU) Odds: 35 Double Unders (or 45 secs of practice) *Scaling Options for HSPU: Strict Kipping...

WOD for 100918

October 8, 2018SiteplicityDaily Workouts0

Technique: Bench Press Setup/Establish L-Sit Scale Strength: Upper Push/Pull Bench Press (15 Mins) A1) 5 x 5 @ 65-70% A2) 5x 8-10 Supinated Ring Rows w/ 2 count pause at the top and bottom Rest 2:00 between sets Conditioning: Strong Day 15 Mins to Move Through all of the Stations.. any order 200 M Farmers...

WOD for 100818

October 7, 2018SiteplicityDaily Workouts0

Skill: Burgener Warm Up Strength: Snatch 15-20-mins to build up to a 1RM Snatch with good technique *If You do Power Snatches due to mobility restrictions.. make sure you note it in your diary Metcon: Tester!! Make sure to write these scores down! 2 Rounds For Individual Scored Times..(6 min Cap Per Round)...

WOD for 100518

October 4, 2018SiteplicityDaily Workouts0

Technique: Hang Power Cleans/Glute Bridges Strength: Posterior Prowess Glute Bridges: 3×15 *Rest 90-seconds b/w sets* *Use the heaviest weight for each set** Conditioning: EMOTM x 12 Station 1: (x) Cal Row Station 2: 5 DL (+) 3 HPC (+) 1 S2OH Station 3: Rest! L1: 20/15 Cal., 185/135 L2:15/10 Cal., 135/95 L3:12/9...

WOD for 100418

October 3, 2018SiteplicityDaily Workouts0

Strength: Shoulder to Overhead Sampler 4-4-4-4-3-3-3-1-1 Push Press the 4’s Push Jerk the 3’s Split Jerk the 1’s **Small jumps.. Increase the wt. each new set** **Start light and build in weight to the 1’s (Split Jerk)** Conditioning: 8 Minute Ladder 100m Run 3 DB/KB Squats (Open Style) 3 HSPU Increase by 1...

WOD for 100318

October 2, 2018SiteplicityDaily Workouts0

Technique: Snatch Balance Strength: Within 12-mins… Find a “Heavy” Snatch Balance Double *From the Rig* *Increase the weight each set** Conditioning 3 (3-min) AMRAPS 15 DB/KB Box Step Overs 10 Snatches 5 BMU 2-min REST **Pick-up where you left off** L1:135/95, 70/50, 24″/20″, BMU L2:95/65/ 50/35, 24″/20″, BMU or 10 CTB...

WOD for 100218

October 1, 2018SiteplicityDaily Workouts0

Strength: Every 3-mins for (12)-mins… (2121 Tempo) Strict Ring Rows (challenging #) 10 FR Back Step Lunges (5/Leg) 10 RDL **Pick your weight–Quality Movement** Conditioning: Against 15-mins… 40-30-20-10 Row (Calories) Russian Kettlebell Swings **Each new Round (Not starting with or Ending with): 5 D-ball Over the Shoulder; 15 Total D-Ball OTS)** L1:70/52, 150/100...

WOD for 100118

September 30, 2018SiteplicityDaily Workouts0

No Skill or Strength today.. just FITNESS!!!! “Mash-up Monday” 0:00-10:00 -3 Rounds For Time- 50 Double Unders 12 Bar Over Burpees 9 Front Squats L1: 115/85, 75 DUs, BFB L2: 95/65, DUs, BOB L3: 75/55, 1/2 Attempts (+) 1/2 Singles, BOB L4: DB Squats (Open Style), Singles, Reg. Burpees 10:00-25:00 For Time: 5-4-3-2-1...

WOD for 092918

September 30, 2018SiteplicityDaily Workouts0

Against 12-mins…2 Rounds For Time: 100-cal. row (Switch every 25 Cal.) 50 handstand push-ups L1: 100 cal, Deficit 4″/2″ L2: 100 cal, HSPU L3: 80 cal (Switch every 20 Cal.), Pike Push-ups L4: 60 cal (Switch every 15 Cal.), Push ups Rest 3-mins Against 12-mins… 5 Rounds For Time! 50 double-unders (each)...

WOD for 093018

September 30, 2018SiteplicityDaily Workouts0

3 Rounds For Time 200m run 6 Man makers 200m run 12 Devil Press L1: 50/35, 8 man makers/12 devil presses L2: 50/35, 6 man makers/12 devil presses L3: 35/20, 6 man makers/12 devil presses L4: 20/15, 6 man makers/10 devil presses

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