Daily Workouts – Page 54 – Courage Fitness Durham

WOD for 071418

July 13, 2018SiteplicityDaily Workouts0

Partner vs. Partner!!! Working in sets of (2) 2:00 Rounds w/ 1:00 Rest between stations Partner A Row for Cals VS Partner B Wall Balls Partner A Burpees VS Partner B Toes to Bar Partner A Kettlebell Swings VS Partner B Air Squats Partner A D-Ball OTS VS Partner B HSPU/Push Ups *Score is Net...

WOD for 071318

July 12, 2018SiteplicityDaily Workouts0

Technique: Thrusters Strength: 1 1/4 Front Squats 3 x 3 @ 60-70% Conditioning “Fight Club” 3 Rounds 1 Min Thrusters 1 Min Power Cleans 1 Min Box Jump Overs 1 Min Pull-Ups 1 Min Cal Bike/Row 1 Min Rest L1: 115/85, 24″/20″, C2B, Bike L2: 95/65, 24″/20″, Reg PU, Bike L3: 65/45,...

WOD for 071218

July 11, 2018SiteplicityDaily Workouts0

Skill: Double-Unders Strength 16 Min EMOM *Rotating through Stations 0:45 FR Double KB Hold 0:45 Sandbag hug to chest Hold 10 Seated KB Z-Press 10 Elbow Plank KB Pull-Unders Conditioning: 7 Rounds for Time (10 Min Cap) 21 Double Unders 14 Alt. DB Snatches L1: Unbroken DU, 70/50 L2: Double Unders, 50/35 L3:...

WOD for 071118

July 10, 2018SiteplicityDaily Workouts0

Technique Work: Hang Snatch/OHS/Snatch Pulls Strength: *Snatch Complex: 2 Hang Snatches (+) 1 OHS 4×1 (2+1) building to a Heavy Set *Snatch Pull: 3×3 @ 95-100% of 1RM Snatch for all 3 sets Conditioning: 9 Min AMRAP 5 HSPU 10 T2B 15 WallBall L1: Deficit HSPU 4″/2″, Unbroken T2B, 30/20 L2: HSPU, T2B,...

WOD for 071018

July 9, 2018SiteplicityDaily Workouts0

Core Conditioning: 3 Rounds: Tabata Timer *Rotating Through all Stations Plank off Elbows or Hands Side Plank (Left) Superman Hold Sidle Plank (Right) Strength: Wendler Phase 2: Week 1 5- 65% 5-75% 5(+)-85% Conditioning: 3 Rounds – 4 Min Work/1 Min Rest 400 M Run 12 Deadlift Max Effort – Burpee L1:...

WOD for 070918

July 8, 2018SiteplicityDaily Workouts0

Movement Practice: Split Jerk/Split Press Strength: 10-min EMOM 2 Split Jerks @ 80% (or heavy ish for doubles) **From the Rig Split Press: 2×8 **Go heavier than you did last time (2×10) Conditioning: Every 2-mins for 16-mins (Alternate Stations) Station 1: AMRAP 6 S2OH (+) 8 KBS Russian (+) 10 Sit-ups Station 2:...

WOD for 070618

July 5, 2018SiteplicityDaily Workouts0

Strength: Every (2-mins) for (14-mins) 3 Strict Pull-ups 6 Push Press 12 “Heavy” Russian KBS Conditioning For Time: (15:00 Cap) 15 Alt. SA OH DB Lunge (Buy in) 3 Rounds: 12 DB HPC & Jerk (Open Standard)(6/side) 16 Airsquats 100 Meter Run -Into- 3 Rounds 12 DB Snatch (6/side, not alt.) 16 Air squats...

WOD for 070518

July 4, 2018SiteplicityDaily Workouts0

Movement Practice: Hinging (Deadlift/Rowing Practice) Strength: A1)Barbell Front Rack Split Squats (Not Rear Elevated) 3×8 each side- rest 20 secs b/w legs A2) Tempo Romanian Deadlift 3×8-10 (same weight as Split Squat) * Take 3 seconds to lower the bar down on each rep- Control! A3) Lateral Box Step Overs 3×16 alt. reps (each...

WOD for 070418

July 3, 2018SiteplicityDaily Workouts0

INDEPENDENCE DAY HERO WOD 2 Classes: 9AM and 10AM “RJ” 5 Rounds for Time: 800 Meter Run 5 Rope Climbs 50 Pushups *35 Minute Cap We will be running Teams of 2-3 people today Rope Climb Scales: Floor Climb to Stand x 12 reps/round Strict Pullups x 10 reps/round Ring Rows x...

WOD for 070318

July 2, 2018SiteplicityDaily Workouts0

Skill: Double-Unders Fatigued Barbell Proficiency: Every 1:30 for 8 Rounds 30 DUs 1 Snatch (Ascending in weight) Weights: 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90+% *DU scale to 10-15 Lateral hops over barbell Conditioning: Death By Power Snatch EMOTM until Failure… 5 Toes 2 Bar (always the same) 1,2,3,4,5,6,7,8,9,10 ect… Power Snatch...

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