Daily Workouts – Page 52 – Courage Fitness Durham

WOD for 080318

August 2, 2018SiteplicityDaily Workouts0

Strength: Heavy Back Rack Barbell Lunges 4 x 12 (total) Dumbbell Good Mornings 3 x 10 Metcon: 14 Min AMRAP 25 S2OH 50 Double Unders 25 DeadLifts 50 Double Unders 50 Air Squats 50 Double Unders 25 KBS 50 Double Unders L1: 155/105, 70/50 L2: 105/75, 50/35 L3: 75/55, 35/20, 1/2...

WOD for 080218

August 1, 2018SiteplicityDaily Workouts0

Skill: DB GTOH Technique Strength: Dumbbell Bench Press 3 x 20 alt. (10ea/arm) Bent Over Row 3 x 10 **Supinated Grip ** *Super Set Movements* Metcon: Every 4 Min For 5 Rounds 400 M Run 10 Double Dumbbell G2OH L1: 400 M, 50/35 KB L2: 400 M, 50/35 L3: 300 M, 35/20 L4: 200...

WOD For 080118

July 31, 2018SiteplicityDaily Workouts0

Skill: Cleans Strength: 1 Rep Max Clean (20 Min) **Can Be Power OR Full** Metcon: Against 10-mins…4 Rounds For Time 12 Power Cleans 12 HSPU **EMOM: 5 T2B L1: 185/135, Deficit HSPU 4″/2″ L2: 135/95, HSPU L3: 95/65, Pike Push-Up L4: DB Clean, Push-Up

WOD for 073118

July 30, 2018SiteplicityDaily Workouts0

Skill: Rowing Technique -Max Effort 500 M Sprint Strength: Phase 2 Week 4 Wendler – Deload 5 @ 40% 5 @ 50% 5 @ 60% **Slow and Controlled** **Focus on Good Form & Depth** Conditioning 15 Min AMRAP 25/20 Cal Row 5 Buprees 10 Box Jump Overs 5 Burpees 10 Box Jump Overs L1:...

WOD for 073018

July 29, 2018SiteplicityDaily Workouts, Uncategorized0

Strength: Upper Push/Pull 8 Min EMOM Strict Pullups *Choose a challenging, but repeatable rep number for all 8 sets Movement Choices: -Strict Pull-Ups -Banded Strict Pull-Ups -Ring Rows Strict Press 5 x 5 @ 60-80% **Increase Weight Each Set** Conditioning Against 12 Minutes… 3 Rounds: 10 Pullups 10 Wallballs After 3 Rounds: 200 Meter Run...

WOD for 072918

July 28, 2018SiteplicityDaily Workouts0

“Death Race” 5 Rounds for Time: 15/10 Cal. Bike or Row 10 Burpees L1: 15/10, 15 Burpees L2: 15/10, 10 Burpees L3: 10/8, 10 Burpees L4: 10/8, 8 Purpees

WOD for 072718

July 27, 2018SiteplicityDaily Workouts0

Teams of 3: 1 Partner Works at a time… In 10 Minutes… Max Reps: Hang Power Clean L1: 185/125 L2: 155/105 L3: 115/80 L4: DB Cleans Buy In: 120 Deadlifts 60 DB S2OH L1: 185/125, (70/50) L2: 155/105, (50/35) L3: 115/80, (35/25) L4: DB Cleans, (25/20) Rest 3:00 In 10 Minutes… Max Reps: Bench Press...

WOD for 072718

July 26, 2018SiteplicityDaily Workouts0

Technique: Receiving Position for the Power Snatch Strength: Power Snatch 12 Minutes to Build to a 5RM TNG Power Snatch Conditioning: E3MOTM x 15 Minutes (5 sets) 8 Over the Bar Burpees 8 Power Snatches 20 Airsquats *Score is Slowest Round L1: BFB, 135/95, 30 Airsquats L2: Lat. Burp, 75/55 L3: Burpees,...

WOD for 072618

July 25, 2018SiteplicityDaily Workouts0

Strength: Every 90 secs for 5 Sets (7:30) 7 Deadlifts around 60% of 1RM Conditioning: 20 Minute AMRAP 6 Deadlifts 6 Bar Muscle Ups 6 Sandbag/Dball Over Shoulder 12 Toes 2 Bar 400 Meter Run L1: 275/185, BMU, 140/100, T2B L2: 225/155, 3 BMU, 120/100, T2B L3: 155/105, Strict Pullups, 80/60, Kipping Leg Raise...

WOD for 072518

July 24, 2018SiteplicityDaily Workouts0

Skill: Handstand Holds and Negatives Strength: Strict HSPU/Negatives/DB Press In 12 Minutes Complete 3 Rounds for Quality: A1) Strict HSPU x 3-7 (or 4 HSPU Negatives)(7 Strict DB Press) A2)HS Hold x :30 secs A3)1:00 of HS Walk Practice (or Kicking up Practice) Conditioning: 16 Min AMRAP 40 Box Jumps + Step Downs...

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