Daily Workouts – Page 53 – Courage Fitness Durham

WOD for 072418

July 23, 2018SiteplicityDaily Workouts0

Strength Overhead Squats E2MOM x 12 Minutes (6 Sets) 35 Double Unders 5 OHS (increasing weight)(Rig) Conditioning 5 Rounds For Time.. Barbell Reps Decrease/Weights Increase each Round 5-4-3-2-1 Power Clean 5-4-3-2-1 Front Squats 10 Chest 2 Bar L1: (155/105)(175/115)(195/130)(215/140)(235/150) L2: (135/95)(155/105) (165/115)(185/120)(205/135) L3(:65/45)(75/55)(95/65)(115/80), Pullups L4:DB Lifts, Jumping Pullups

WOD for 072318

July 22, 2018SiteplicityDaily Workouts0

Technique: Back Squat Breathing and Bracing Strength: Week 3 Wendler: Back Squat 5 @ 75% 3 @ 85% 1+ @ 95% Conditioning Against 20 Minutes… 10-9-8-7-6-5-4-3-2-1 Push Press Russian KBS Pushups -100 Meter Run Between Rounds- L1:135/95, 70/52 L2: 95/65, 52/35 L3: 75/55, 35/25 L4: DB Push Press, 25/20

WOD for 072218

July 22, 2018SiteplicityDaily Workouts, Uncategorized0

Conditioning: (1:00w/1:00r) for 6 rounds: 100m run 5 Thrusters RT: Bar over Burpees Score = BOBs across 6 rounds L1: 135/95, BFB L2: 95/65, BOB L3: 75/55, BOB L4: DB Thrusters, Reg. Burpees

WOD For 072118

July 20, 2018SiteplicityDaily Workouts0

Partner Workout! Against 12 Mins… Trading every 50 Double Unders 12 S2OH 24 Pull-ups 10 S2OH 20 Pull-ups 8 S2OH 16 Pull-ups 6 S2OH 12 Pull-ups 4 S2OH 8 Pull-ups 2 S2OH 4 Pull-ups Person 1: Working on Couplet Person 2: Double Unders L1: 115/85, CTB, Trading 75 Double Unders L2: 95/65, Kipping, Trading 50...

WOD for 072018

July 19, 2018SiteplicityDaily Workouts0

Strength Weighted FR Box Step-Up 2×10 (alt/per leg) Conditioning 12-min AMRAP 20 Wall-Balls 10 Deadlifts *Not including 0:00; Every (3)-mins: 10 FR Lunges ( 3:00, 6:00, 9:00) L1: 135/95, 20/14 L2: 95/65, 20/14 L3: 75/55, 14/12 L4: Body Weight Lunges or DB Farmers style, 10/6

WOD for 071918

July 18, 2018SiteplicityDaily Workouts0

Strength: 2 Hang Cleans (+) 1 Jerk 1-1-1-1-1 *Use 5 sets to find a heavy for the day Conditioning With a Running Clock, 4 Rounds For Time: 3 Power Cleans 200m Run 10 T2B -2-min rest b/w Rounds **Include the rest in your score for the Whiteboard **Try to have 2:30 or less/Round L1: 205/145,...

WOD for 071818

July 17, 2018SiteplicityDaily Workouts0

Strength: Phase 2: Week 2 of Wendler Back Squat (3) – 70% (3) – 80% (3+)-90% Conditioning Against 4-mins 50/40 Cal Row Remaining Time: Front Squats 4-min Rest Against 4-mins 50 Front squats Remaining Time: Cal Row L1: 135/95, 50/40 Cal. Row L2: 95/65, 50/40 Cal. Row L3: 75/55, 40/32 Cal. Row L4:...

WOD for 071718

July 16, 2018SiteplicityDaily Workouts0

Strength: Every 2-mins for 12-mins 1-min Plank -Alternating Style each minute between Regular/L Side/R Side Floor Press- 5 reps *Pick a weight that is moderately Challenging* *65-75% Conditioning Against (15-mins) For Time: 50 Double Unders 10 Double KBS 5 Rope Climbs 40 Double Unders 8 Double KBS 4 Rope Climbs 30 Double Unders 6...

WOD for 071618

July 15, 2018SiteplicityDaily Workouts0

Skill: Snatch Grip RDL Strength A.) Snatch Singles: Rest Between Percentages–NO misses! 1-1-1 60% 1-1-1 65% 1-1-1-70% 1-1-1- 75% Strength B.) 3-3-3 Snatch Grip RDL Metcon: 10-min AMRAP 15 Box Jump Overs 12 Thrusters 9 Bar Over Burpees 6 Power Snatches L1: 135/95, BFB, 24″/20″ L2: 95/65, BOB, 24″/20″ L3: 75/55, BOB, 24″/20″ (Step-overs), L4:...

WOD for 071518

July 15, 2018SiteplicityDaily Workouts0

With a Partner Against 20-mins: 50-40-30-20-10 Cal Row **50 Double-Unders between the rounds How to get through the workout: Work together on accumulating calories on the Rower. Each person does 50 DUs before returning back to the rower. If one person finishes before the other, must wait for them to finish before rowing can begin. L1:...

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