Daily Workouts – Page 55 – Courage Fitness Durham

WOD for 070218

July 1, 2018SiteplicityDaily Workouts0

Strength: Wendler Week 4: De-load Week 5-(40%) 5-(50%) 5-(60%) *All numbers are based on Training Max (90%) Conditioning 12 Minute AMRAP Ladder 3 Rounds: 6 HSPU 6 Squat Cleans After 3 Rounds, Run 400 Meters 3 Rounds: 9 HSPU 9 Squat Cleans After 3 Rounds, Run 400 Meters 3 Rounds: 12 HSPU 12 Squat Cleans...

WOD for 070118

June 30, 2018SiteplicityDaily Workouts0

12-min AMRAP 100m Run 28 KBS 28 Double Unders 100m Run 21 KBS 21 Double Unders 100m Run 14 KBS 14 Double Unders 100m Run 7 KBS 7 Double Unders L1: Blue/Red (American), Double Unders L2: Blue/Red (Russian), Double Unders L3: Red/Orange (American), 1/2 Attempts (+) 1/2 Singles L4: Orange/Yellow (Russian), Singles

WOD for 063018

June 29, 2018SiteplicityDaily Workouts0

With a 35-min time cap—Teams of 3! **How to get through the workout: 1 person working/ 2 people resting at all times, rotate however. **Thruster weights go up, look to the levels for guidance. **120cal. Row separates the rounds 3 Rounds: 30 T2B 30 Box Jump Overs 30 Thrusters (Lightest weight) —120cal. Row— 2 Rounds:...

WOD for 062918

June 28, 2018SiteplicityDaily Workouts0

Movement Practice: Behind the Neck Jerk + Re Rack Strength: Overhead Squats: 4×3 increasing to a heavy set of 3 Conditioning: 3 Rounds for Time: 50 Double Unders 10 Power Snatches 10 Bar Over Burpees L1: 95/65, 50 UNBROKEN DUs, Bar Facing Burpees L2: 75/55, 50 DUs, Bar Over Burpees L3: 65/45, 1/2...

WOD for 062818

June 27, 2018SiteplicityDaily Workouts0

Movement Practice: Turkish Get-ups Core Conditioning: 12-min EMOM 0:30 OH Barbell Hold 0:30 FR Barbell Hold 4 Turkish Get-ups (Right) 4 Turkish Get-ups (Left) Conditioning: 6-Min Rounds 800m Run Remaining Time: AMRAP Sandbag Over the Shoulder -Repeat for 3 total rounds- *Score= Sandbag over the Shoulder or total Slam-balls across all 3 rounds...

WOD for 062718

June 26, 2018SiteplicityDaily Workouts0

Strength: Clean Grip Deadlift/Power Cleans A:Clean Grip Deadlift 3×3 @ 100% of 1RM Clean B:EMOTM X 4 1 Clean and Jerk @ (50-55%) *This is warm up for the Clean and Jerks in the workout* Conditioning: Mid Week Partner WOD! Within 6 Minutes: 60 Clean and Jerks From 6:01-18:00 For Time 36 HSPU 36...

WOD for 062618

June 25, 2018SiteplicityDaily Workouts0

Movement Practice: Sumo Deadlift High Pulls Strength: Wendler Back Squat Week 3 5- (75%) 3-(85%) 1-(95%) *All percentages based on Training Max (90%) Conditioning (3)-Min AMRAP x 4 Sets 12 Box Jump Overs 10 Front Rack Lunges 8 Sumo Deadlift High Pulls –1-min Rest Between Rounds -Repeat for 4 total sets- *Pick up where...

WOD for 062518

June 24, 2018SiteplicityDaily Workouts0

Skill: Muscle-ups Strength: A.) Within 12-mins find a 5-rep max Strict Press B.) Double Overhand Bent Over Barbell Row: 2×15 **After each set perform 8-15 Unbroken Pushups (scale up or down as needed to make this rep range doable but difficult) Conditioning: Every 3-mins for 12-mins 200m Run 20 Wallballs 4 Ring MU L1: 200m...

WOD for 062418

June 24, 2018SiteplicityDaily Workouts0

Strength/Skill: Take 20 minutes to make up a Strength or Skill from this week. Or spend 20 minutes working on a movement you aren’t great at 😉 Conditioning: With a 13-min Time Cap: 21-15-9 Hang Squat Cleans Box Jump L1: 135/95, 24”/20” L2: 95/65, 24”/20” L3: 75/55, 24”/20” (Step-ups) L4: DB Hang Cleans, 20”/17”...

WOD for 062318

June 22, 2018SiteplicityDaily Workouts, Uncategorized0

PARTNER WOD 12 Min AMRAP P1: 50 Double Unders P2: AMRAP 6 Power Cleans 10 T2B 6 OHS 10 Push Up *Switch Roles every minute. Score is rounds and reps completed on the AMRAP + Double Unders completed L1: 135/95, T2B, HSPU L2: 115/85, T2B L3: 75/55, K2C L4: DB Cleans/DB Squat (Open style), T2R,...

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