Daily Workouts – Page 57 – Courage Fitness Durham

WOD for 061218

June 11, 2018SiteplicityDaily Workouts0

Skill: Rowing Technique Strength: Strict Press Pyramid: 10-35% 10-45% 10-55% 10-45% 10-35% *Rest as much as possible between sets Note: The 10 Strict Presses should be unbroken each set REST BETWEEN SETS Conditioning With a Partner: For Time— Row 6 Total Sets (3/Person) 750m/600m Row *Rest as long as it takes your...

WOD for 061118

June 10, 2018SiteplicityDaily Workouts0

Skill: Hang Power Cleans Barbell Complex: Within 15-mins… Clean Complex: Hang Clean (+) Power Clean 1-1-1-1-1 *Build up method–find your “heavy” for the complex using 5 sets *Drop the bars between the reps *Work on Pulling under the bar Conditioning For Time—With a 20-min Time Cap 30 Box Jumps 30 Hang Power Cleans 20...

WOD for 061018

June 10, 2018SiteplicityDaily Workouts0

Strength/Skill: Take 20 minutes to make up a missed Strength or Skill segment from this week Conditioning 15-Minute EMOM 1.) 20 Double Unders (+) 5 OHS 2.) 18/15 cal. Row 3.) 15 Wall Balls (+) 5 Pull-ups L1: 30 DUs, 135/95, 20/17 cal row, 20/14, CTB L2: 20 DUs, 95/65, 18/15 cal roe, 20/14, Kipping...

WOD for 060918

June 8, 2018SiteplicityDaily Workouts0

Partner Day Against 12-mins—Trading FULL ROUNDS for 8 Rounds… (4/person) 10 Box Jump overs 8 Thrusters 6 Sandbag to Shoulder L1: 95/65, 24”/20”, 120/80 L2: 75/55, 24”/20”, 80/60 L3: 65/45, 24”/20” (Step-overs), 7 Slam-balls (35/25) L4: 8 DB Thrusters, 20”/17” (Step-overs), 7 Slam-balls (25/20) (5-min Rest) Trading Minutes: 15-min AMRAP 75 Cal Row 50...

WOD for 060818- TEST DAY!

June 7, 2018SiteplicityDaily Workouts0

Core Conditioning 2 Rounds 360 Planks (10-sec in each section) 0:30 Arch/superman Hold 0:30 Hollow Rock Hold Athletic Enhancement 3 Rounds for Quality – 10 Minutes 10 Back Squats (Select weight that allows you to go Unbroken) 5 “High” Box Jumps (Rest as Needed) Test Day! *In Order and with a Judge* Test...

WOD for 060718

June 6, 2018SiteplicityDaily Workouts0

Skill Practice: Rope Climbs Skill Application: 21-min EMOM Min 1: 100m Run Min 2: 10 Push-ups (+) 2 Rope Climbs Min 3: 10 Double Dumbbell G2OH L1: 2 Rope Climbs L2: 1 Rope Climb L3: Strict Pull-ups or Jump up and slowly lower (x) times (eccentric) L4: Strict Ring Rows, Slow and controlled....

WOD for 060618

June 5, 2018SiteplicityDaily Workouts0

Strength Snatch/OHS 10-min EMOM 1 Snatch at 85% Conditioning Nancy: 5 Rounds with a 16-min Time Cap 400m Run 15 OHS L1: 155/105, “Heavy Nancy” L2: 95/65, “Normal Nancy” L3: 75/55, 4 Rounds, 300m Run L4: Goblet Squats, 4 Rounds, 200m

WOD for 060518

June 4, 2018SiteplicityDaily Workouts0

Strength Successory Work Every 3-mins for 15-mins *5/5 Kettlebell Front Rack Bulgarian Split Squats (1 Foot on box) *8 Good Mornings from the Rig (Keep the weight light) *20 Unbroken Russian Kettlebell Swings – Conditioning 10-min AMRAP 3 Deadlifts 6 Box Jump Overs 9 T2B Goal= 7+ Rounds L1: 315/225, 24″/20″, T2B...

WOD for 060418

June 3, 2018SiteplicityDaily Workouts0

Strength: Push Jerk/Split Jerk EMOTM x 6 3 Push Jerks at 65-75% -Rest 2 minutes after the 6th set- EMOTM x 6 1 Split Jerk at 75-85% Conditioning For Time: (50) Thrusters (12 Minute Cap) – 0:00-3:00– EMOM (30) Double Unders 3:00-6:00– EMOM (10) Bar Over Burpees 6:00-9:00– EMOM (20) Double Unders 9:00-12:00– EMOM (8) Bar...

WOD for 060318

June 3, 2018SiteplicityDaily Workouts0

Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from this week Conditioning Every 2-mins for 12-mins Cal, Row 5 Dumbbell Weighted step overs L1: 20/15, 70/50, 24”/20” L2: 15/10, 50/35, 24”/20” L3: 15/10, 35/20, 24”/20” L4: 10/8, 20/15, 20”/17”

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