Daily Workouts – Page 47 – Courage Fitness Durham

WOD for 092818

September 27, 2018SiteplicityDaily Workouts0

Technique: 3 position Power snatch Strength: Power Snatch 12 min EMOM Min 1: 3 reps @ 60% Min 2: 2 reps @ 70% Min. 3: 1 Rep @80% Metcon Every 3 mins x 4 sets 9 Bar over burpees 7 Pull-ups 5 power snatch *Score is your slowest round *Should be a...

WOD for 092718

September 26, 2018SiteplicityDaily Workouts0

Skill: HSPU / HS Walk Practice Strength: Deadlift Within 15 Minutes complete…4×5 @ 75% *Not Touch and Go *rest 2-3 minutes between sets” Metcon: 12 min AMRAP 200m run 6 HSPU 9 DL L1: Deficit HSPU (4’/2′), 225/155 L2: HSPU, 185/135 L3: Pike Push-ups, 135/95 L4: DB press, Heavy KB DL

WOD for 092618

September 25, 2018SiteplicityDaily Workouts0

Stretchy/Flexy Time: Shoulder mobility Strength: Push Press A)15 Minutes to build to a Heavy set of 3 Push Press B)Strict Pullups 3xAMRAP Conditioning: For Time *Buy in 400m Farmer Carry (w/ DBs) -then- 3 rounds 15 Wall Balls 9 Box jump overs 12 SA OH DB Lunge (6/arm) L1: 70/50, 24″/20″, 20/14...

WOD for 092518

September 24, 2018SiteplicityDaily Workouts0

Skill:T2B Barbell Gymnastics: Clean 3-3-3-3 Clean (Power or squat- up to the athlete) “70-75% of 1RM Work on cycling the bar for the 3 reps” Metcon: 7 Min Ladder: Power Clean, 3 reps 3 Toes-to-bar Power Clean, 6 reps 6 Toes-to-bar Power Clean 9 reps 9 Toes-to-bar Power Clean 12 reps 12 Toes-to-bar...

WOD for 092418

September 23, 2018SiteplicityDaily Workouts0

Stretchy/Flexy: Squat mobility Strength: Tempo Back Squat 20 Minutes to build to a heavy set of 5 using a 11X1 Tempo Metcon: 8-mins for Reps 0:00-1:00: Max DUs 1:00-3:00: Max Calories on Rower 3:00-5:00: Max Goblet squats 5:00-7:00: Max Calories on Rower 7:00-8:00: Max DUs Score = total number of reps L1:...

WOD for 092118

September 20, 2018SiteplicityDaily Workouts0

Skill: Kipping/T2B Technique Strength: Upper Push/Pull Strict Press 4 x 5 w/ 3 sec Negative @ +5/10 lbs (more than last week) **the negative = from locked out above head back to shoulder** Single Arm Dumbbell/Kettlebell Bent Over Row 4 x 6 Per Arm *Squeeze at top** **Superset Two Movements** Conditioning: Death...

WOD for 092018

September 19, 2018SiteplicityDaily Workouts0

Technique: Snatch Receiving Positions Sots press – 2 x 10 @ PVC/Empty Bar Bell Overhead Squat – 2 x 10 @ PVC/Empty Bar Bell Snatch Balance – 2 x 10 @ PVC/Empty Bar Ball Barbell Gymnastics: E2MOTM x 12 (6 sets) 3 Squat Snatches w/ 3 Sec Pause @ Bottom Weight:...

WOD for 091918

September 18, 2018SiteplicityDaily Workouts0

Skill: Double Under Technique/Practice Strength: Back Squat Week 5 – Tempo Back Squat: 4-4-4-4-4 80-90% or Heavier than last week Tempo = (21×1) Conditioning: For Time (12 Min Cap) 75 Double Unders 21 Thrusters 21 Pull-Ups 50 Double Unders 15 Thrusters 15 Pull-Ups 25 Double Unders 9 Thrusters 9 Pull-Ups L1: 100/75/50...

WOD for 091818

September 17, 2018SiteplicityDaily Workouts0

Skill: Rope Climbs Strength: Part A & B A.) Within 12-mins… Bench Press—3 Rep Max Bench Then, B.) Max Effort Reps: 90% of 3 Rep Max Metcon: 18 Min AMRAP (For Quality) 30 Sit-Ups 1 Rope Climb 30 Kettlebell Swings (Russian) 1 Rope Climb 30 Plate Hold Lunges 1 Rope Climb 30...

WOD for 081718

September 16, 2018SiteplicityDaily Workouts0

Skill:3 Position Clean Holds Strength: Clean Complex Find a “Heavy” of the following Clean Complex: (20 Min) 1 set of Complex: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat “Heavy” = aim for roughly 80-85% of Clean 1RM Metcon: 4 Rounds – 2 Min Work/1 Min Rest (Complete 2...

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