Daily Workouts – Page 56 – Courage Fitness Durham

WOD for 062218

June 21, 2018SiteplicityDaily Workouts0

Barbell Gymnastics: 3-Position Clean (1st-2nd-Floor) 1-1-1-1-1 **Use 5 sets to build up to a “Heavy” for the 3-Position Clean Conditioning: For Time: 10 Front Squats 8 Front Squats 6 Front Squats 4 Front Squats 2 Front Squats *100m Farmers Carry in B/W each Round (4 total carries) L1: 135/95, 155/105, 175/125, 185/135, 205/145,...

WOD for 062118

June 20, 2018SiteplicityDaily Workouts, Uncategorized0

Skill: Kipping Pull-ups Strength: Single Leg 8-8-8 Back Racked Lunges *8 Lunges per leg 10-10 Back Rack Box Step Ups * 10 Reps per leg **Rest between Sets Conditioning For Time: 1 Round Kelly 2 Rounds Helen 1 Round Kelly Kelly: 400m Run, 30 Box Jumps, 30 Wall-Balls Helen: 400m Run, 21...

WOD for 062018

June 19, 2018SiteplicityDaily Workouts0

Strength: Split Jerk Take 12-mins to find a “HEAVY” Split Jerk *Within 10-mins: 10-10 Split Press Conditioning EMOTM x 15 Minutes Station 1: 20/15 Cal. Row Station 2: Bar Over Burpees Station 3: AMRAP S2OH **Score is your S2OH L1: 20/15 Cal. Row, 12 Bar Over Burpees, 135/95 L2: 20/15 Cal. Row, 10...

WOD for 061918

June 18, 2018SiteplicityDaily Workouts0

Skill: Snatch/DUs Barbell Repeatability (3) 5:00 EMOMs with a 1:00 rest bestween them EMOM 1:5 Singles at 65% (Singles) *Not TNG EMOM 2:3 Singles at (70%) *Not TNG EMOM 3:1 Single at (80%) *Not TNG –Any style Snatches Conditioning: 10-min AMRAP 75 Double Unders 50 Air Squats 15 Power Snatches L1:...

WOD for 061818

June 17, 2018SiteplicityDaily Workouts0

Skill: HSPU Strength: Week 2 of Wendler: Back Squat (3) – 70% (3) – 80% (3+)-90% Conditioning: Ladder Rounds for Time: 3 Rounds: 5 DL 5 HSPU 2 Rounds: 10 DL 7 HSPU 1 Round 15 DL 9 HSPU L1: 225/155, Deficit HSPU (4″/2″) L2: 185/135, HSPU L3: 115/85, HSPU off a box or stacked...

WOD for 061718

June 16, 2018SiteplicityDaily Workouts0

With a Partner Against 15-mins… 6 Rounds (3/person) 10 S2OH 20/15 Cal. Row 30 Double Unders *Trade Full Rounds L1: 165/115, 20/15 Cal Row, DUs L2: 115/85, 20/15 Cal Row, DUs L3: 75/55, 15/10 Cal Row, 1/2 Attempts (+) 1/2 Singles L4: DB S2OH, 10/8 Cal Row, Singles (No Ratio)

WOD for 061618

June 15, 2018SiteplicityDaily Workouts0

Partner WOD! Within 12 Minutes… Using the format below… complete: “150 Wallballs for Time” – – Partner 1: 1 Round of Cindy (5/10/15) Remaining Time after “Cindy”= Wallballs Partner 2: 200 Meter Single Arm DB Farmer’s Carry (Switch arms at the 100m mark) *Before Partner 1 can start accumulating wall balls they must complete 1...

WOD for 061518

June 14, 2018SiteplicityDaily Workouts0

Strength: Functional Body Building 12-min EMOM Station 1: (5/5) Half Kneeling Filly Presses Station 2: (0:45) D-ball Hug to the chest Station 3: 10 KB Floor Presses Conditioning: For Time: “Sprint Chipper” 50 Double Unders 40 Single Arm DB Push Press (Switch arms after 20 reps) 50 Double Unders 30 Lunges 50...

WOD for 061418

June 13, 2018SiteplicityDaily Workouts0

Skill: Barbell Cycling “Touch and Go Snatch” 5 rounds with 90-seconds between rounds 250/200m Row at a high to moderate pace 3 Touch and Go Snatches *Rest: 90-seconds* L1: 135/95 L2: 95/65 L3: 75/55, 150/100m Row L4: 6 DB Snatches, 150/100m Row Conditioning (4) 3:00 AMRAPS with 2:00 Rest Between 9 Bar Over...

WOD for 061318

June 12, 2018SiteplicityDaily Workouts0

Gettin’ it Right (and also Tight) 3 Rounds 0:30 V-ups 0:30 Side Plank (L) 0:30 Flutter kicks 0:30 Side Plank (R) Strength: Wendler week 1 of 4: Back Squat 5- 65% 5-75% 5+-85% *3rdset is performed as an AMRAP at the prescribed percentage Conditioning: (Muscular Endurance Training) Every 3-mins for 12-mins 20 Unbroken...

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