Daily Workouts – Page 49 – Courage Fitness Durham

WOD for 090418

September 3, 2018SiteplicityDaily Workouts0

Technique: Power Snatch/Hang Muscle Snatch Barbell Gymnastics: Within 15-mins find the Heaviest weight for the Complex: Complex: Snatch Pull (+) Hang Power Snatch (+) Power Snatch Then, Hang Muscle Snatch: 3×5 Conditioning: 6-Min Ladder: 3 Power Snatches 3 Bar Over Burpees 6 Power Snatches 6 Bar Over Burpes 9 Power Snatches 9 Bar...

WOD for 090218

September 2, 2018SiteplicityDaily Workouts0

Every (2)-mins for (14)-mins 100m Run 7 S2OH 5 Bar Over Burpees L1: 155/105, BFB L2: 135/95, BOB L3: 105/75, BOB L4: DB S2OH, Reg. Burpees

WOD for 090118

August 31, 2018SiteplicityDaily Workouts, Uncategorized0

Partner WOD Relay Style: 12 min AMRAP *alt rounds 20 DUs 10 T2B 5 Front Squats 20 DUs *Partners complete full round before switching.. Begin and end with DU L1: DUs, T2B, 155/105 L2: DUs, T2B, 135/85 L3: 1/2 attempts, K2E. 95/65 L4: Penguin taps, T2Ring, 75/45 Rest 3 Min 12 min cap:...

WOD for 083118

August 30, 2018SiteplicityDaily Workouts0

Skill/Strength: Muscle Up Strength Work A1) Pull: 3×10 False grip ring row to sternum elbows in knuckles together with body parallel to floor A2) Push: 3×8 Diamond push-up *Complete Parts A1 & A2 as a super set B.)Technique: 5-5-5 Low ring transition while maintaining a false grip and feet under rings *Once Parts A1 and A2...

WOD for 083018

August 29, 2018SiteplicityDaily Workouts0

Strength: Core Circuit 12-min EMOM :45 Heavy suitcase hold (R) :45 Heavy suitcase hold (L) :45 Hollow Hold :45 Superman Hold Barbell Gymnastics: Split Jerk Find Heavy 2 rep Split Jerk 3 working sets to build to your heavy double.. Start counting your sets around 75% Conditioning: Against 14-mins.. 2 Rounds For...

WOD for 082918

August 28, 2018SiteplicityDaily Workouts0

Skill: Pistols Pistol Progressions Strength: Tempo Back Squat Within 18-mins… Tempo Back Squat 4×5 @ heavier than last week (31X1) Conditioning Every 3-mins for 9-mins (3 sets) 300/250m Row 6 Pistols (3/leg) 9 T2B L1: 300/250m Row, Pistols, Unbroken T2B L2: 300/250m Row, Pistols, T2B L3: 250/200m Row, Scaled pistols, K2E L4:...

WOD for 082818

August 27, 2018SiteplicityDaily Workouts0

Skill: Kipping the HSPU Strength: Upper Push/Pull Push Press / DB Bent Row A1) Push Press: 5×3 @ (75% of 3RM) A2) DB (single arm) Bent Row: 5×10 each arm (2 sec pause at the top of each rep) *Operate as a superset Conditioning: 12-min AMRAP 200m run 2 HSPU 20 DUs 200m...

WOD for 082717

August 27, 2018SiteplicityDaily Workouts0

Skill: Clean Positions Focus on hip extension and explosiveness Strength: Cleans A.) Within 12- mins…Find heaviest weight for complex: High hang PC + Hang (below knee) PC + FS B.) Clean pulls 3×3 (Keep these light today and work on the explosiveness and extension once you reach the power position) Metcon: 10 min AMRAP 200m...

WOD for 082618

August 25, 2018SiteplicityDaily Workouts0

Strength: Make up a missed segment from the previous week. Metcon: 6 Rounds For Time: 6 OHS 9 HSPU 12 Box Jump Overs L1: 135/95, Deficit HSPU (4”/2”), 24”/20” L2: 95/65, HSPU, 24”/20” L3: 75/55, HR Push-Ups, 24”/20” (Step-Overs) L4: DB FR Squats (Open Style), Reg. Push-ups, 20”/17” (Step-Overs)

WOD for 082518

August 24, 2018SiteplicityDaily Workouts, Partner Workouts0

With a Partner Against 8 minutes for time: 400 M Run (Together) then, 30 Snatches (Isabel) Remaining time: Bar over Burpees **Run together then… (1 person working/1 Person resting) through Isabel and Bar over Burpees **Score= Bar Over Burpees L1: 185/135, BFB L2: 135/95, BOB L3: 95/65, BOB L4: 300m Run, DB Snatches, Reg. Burpees...

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