Daily Workouts – Page 48 – Courage Fitness Durham

WOD for 091618

September 15, 2018SiteplicityDaily Workouts0

Sunday September 16th: 15-min EMOM (Alternating): 1 Round: Station 1: 5 Front Squats (+) 5 T2B Station 2: 5 Deadlifts (+) 5 S2OH Station 3: Rest L1: 115/85, Increase reps by 2 each new round, T2B L2: 95/65, Increase reps by 1 each new round, T2B L3: 75/55, Increase reps by 1 each new round,...

WOD for 091518

September 14, 2018SiteplicityDaily Workouts0

With a Partner 🙂 Against 12-mins… For Time! *Split Work as needed 40 Burpees over the Bar 20 Power Cleans 30 Burpees over the Bar 15 Power Cleans 20 Burpees Over the Bar 10 Power Cleans L1: BFB, 185/135, 205/145, 225/155 L2: BOB, 155/105, 185/135, 205/145 L3: BOB, 115/85, 135/95, 145/100 L4: Reg. Burpees, DB...

WOD for 091418

September 13, 2018SiteplicityDaily Workouts0

Technique/Stretchy Time Fitness: Overhead Squat Position & Mobility Strength: Clean Pull Floating Clean Pull 5×4 @ 70% of 1RM Clean Every 60-90 secs Conditioning: 9 Min AMRAP 9 Overhead Squats 20 Double Unders 18 Deadlifts 20 Double Unders L1: 115/85, Double Unders L2: 95/65, Double Unders L3: 75/55, Penguin Taps DB Thrusters, Singles...

WOD for 091318

September 12, 2018SiteplicityDaily Workouts0

Skill: Ring Dips Strength: Ring Dips/ Strict Chinups Every 3 Minutes for 15 Minutes… (5 sets) (X) Ring Dips (X) Strict Chinups L1: 8-10 Ring Dips, 5-8 Strict Chest 2 Bar Chinups L2: 5-7 Ring Dips, 5-8 Strict Chin Ups L3: 10-15 Pushups, 8-10 Ring Rows w/ Pause @ top and Bottom L4:...

WOD for 091218

September 11, 2018SiteplicityDaily Workouts, Uncategorized0

Technique Work: Split Jerk Footwork Press In Split: 2×5 w/ empty Bar Push Jerk In Split: 2×5 Split Jerk w/ 3 sec pause in the split: 2×5 Strength: Split Jerk Within 12 Minutes… 4×3 Between 60-75% of 1RM Stay focused on precision, not load Conditioning: “The Long Game” Against 22 Minutes… Buy In:...

WOD for 091118

September 10, 2018SiteplicityDaily Workouts0

Flexy Time: Squat Mobility/Front Rack Mobility Strength: Back Squats 5×4 @ heavier than last week (21X1) *Note New Tempo *Sets are Every 2-3 Minutes Conditioning: 3 Sets for Total Working Time: Min 0-4: Row 350m/300m, 10 Squat Cleans Min 4-8: Rest Min 8-12: Row 350m/300m 8 Squat Cleans Min 12-16: Rest Min 16-20: Row 350m/300m,...

WOD for 091018

September 9, 2018SiteplicityDaily Workouts0

Skill: Sumo Deadlift High Pull (Barbell) Strength: Push Press/Supinated Row Push Press: 5×3 *70-80% of 3RM (or Heavier than 2 weeks ago) Supinated Bent Over Barbell Row: 4×6-8 *Pause for 2 secs @ the top of each rep Metcon: 5 Rounds For Time (15 Min Cap) 21 Airsquats 15 Box Jumps 9...

WOD for 090718

September 6, 2018SiteplicityDaily Workouts0

Successory Work: Every 60-seconds for 12 Rounds (3 Rounds of each station) 1)8 (Per Leg) Single Leg Glute Bridge Raises 2)8 Barbell Goodmornings 3) 8 Strict Pull-ups 4)8 (Total) FR Reverse Lunges Skill Second: In prep for the METCON Power Clean Technique Conditioning: 3 Rounds: (4:00 Work/2:00 Rest) 400m Run 50 DUs Remaining...

WOD for 090618

September 5, 2018SiteplicityDaily Workouts0

Flexy Time: Hip/Ankle Mobility Tempo Back Squat 4×5 (31×1) *Increase the weight by 5-10lbs from last week* Conditioning: 13-min AMRAP 20 Box Jump Overs 12 Deadlifts 40/30 Cal Row or Bike 50 Wall-Balls L1: 30/20, 40/30 Cal., 24″/20″, 245/175 L2: 20/14, 40/30 Cal., 24″/20″, 185/135 L3:14/10, 30/24 Cal., 24″/20″ (Step-ups), 135/95 L4:...

WOD for 090518

September 4, 2018SiteplicityDaily Workouts0

Skill: Toes-to-Bar Strength: Strict Press Every 3-mins for 4 Rounds... Strict Press:4×6 (30X0) **Regular up–3-seconds down** *Increase the weight from 2 weeks ago* Conditioning: For Time…With a Partner: Total (6) Rounds (3) Rounds/Person 200m Run 10 Push Jerk 8 T2B L1: 165/115, T2B L2: 115/85, T2B L3: 75/55, K2E L4: 100m...

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