Daily Workouts – Page 59 – Courage Fitness Durham

WOD for 052318

May 22, 2018SiteplicityDaily Workouts0

Strength: Week 8 of 9: Pause Front Squat Program With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion) Then- With a 15-min Running clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above Conditioning With a Partner… Follow the leader– (6 rounds;3/person) 9 HSPU...

WOD for 052218

May 21, 2018SiteplicityDaily Workouts0

Strength: Every 3-mins for 15-mins (5 Rounds) Station 1: Bench Press 3 reps at 60-65% Station 2: Bent Over Barbell Row x 8 Reps @ challenging weight Skill Work: Kipping Conditioning: 12 Min AMRAP 12 Pull-ups 6 Bar Over Burpees 12 Deadlifts 6 Bar Over Burpees **Every 3-mins Run 200m *Not Including...

WOD for 052118

May 20, 2018SiteplicityDaily Workouts0

Strength: Within 15-mins find a “Heavy” Complex: Hang Squat Clean (+) Power Clean Metcon: 2 Rounds 4 Min AMRAP 10 Single Arm Hang Dumbbell Squat Clean 10 Box Jump Overs -2 Min Rest- L1: KB 53/35, 30/24 L2: 50/35, 24/20 L3: 35/20, 20/16 or Step 24/20 L4: 20/10, Step-Ups

WOD for 052018

May 20, 2018SiteplicityDaily Workouts0

3 Rounds for Time 12 HSPU 10 Front Rack Lunges (5/Leg) 8 Bar Over Burpees 4 Sandbag Over Shoulder L1: Deficit HSPU (4”/2”), 135/95, Bar Facing Burpees, 140/100 L2: HSPU, 95/65, Bar Over Burpees, 120/80 L3: Scaled HSPU, 75/55, Bar Over Burpees, 100/60 L4: Regular Push-ups, DB Farmer’s Style Lunges, Reg. Burpees, 8 Ball Slams

WOD for 051918

May 18, 2018SiteplicityDaily Workouts0

With a Partner: 8 Minutes to Establish a 1RM Thruster L1: From the Floor L2: From the Rack (As Space allows) -Rest 5 Minutes- For Time: Teams of 2 20-18-16-14-12-10-8-6-4-2 Toes 2 Bar DB Push Press Deadlifts 25 Minute Cap *1 Partner Works, 1 Rests* *Distribute work as desired* L1:(50/35), (275/185) L2: (40/30), (245/165) L3:...

WOD for 051818

May 17, 2018SiteplicityDaily Workouts0

Skill: Rope Climbs 8-min EMOM (Alternating) Station 1: 1-3 Rope Climbs Station 2: Handstand Skill (HSPU/Walking/Holds) L1: 1-2 Legless Rope Climbs, 25ft Handstand Walk L2: 3 Rope Climbs, HSPU (Pick a number make it challenging or make them deficit or strict) L3: 1-2 Rope Climbs, HSPU off a box (Pick a number of...

WOD for 051718

May 16, 2018SiteplicityDaily Workouts0

Strength: PushPress/Push Jerk/Split Jerk (3) 4-Min EMOMS (1-min REST b/w EMOMS) EMOM 1: 3 Push Press EMOM 2: 2 Push Jerk EMOM 3: 1 Split Jerk Conditioning 16 Minute Clock -Buy In- 750/600 Meter Row Then: 4 Rounds: 7 Pullups 14 KBS 35 Double Unders -Buy Out- 750/600 Meter Row- L1: C2B,...

WOD for 051618

May 15, 2018SiteplicityDaily Workouts0

Strength: 2-Position Snatch 2-2-1-1-1 –65% for the 2’s –75% for the 1’s 2’s: High Hang (Hip Crease) (+) Hang (above the knee) (+) High Hang (+) Hang 1’s : High Hang (+) Hang Conditioning 2 Rounds For Time: 25 Wall-Balls 5 Snatches 4 Snatches 3 Snatches 2 Snatches 1 Snatch -2-min Rest- ...

WOD for 051518

May 14, 2018SiteplicityDaily Workouts0

Strength Paused Front Squats – With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion)- – With a 15-min Running clock Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above- Conditioning (2) 4-min AMRAPS with a 1-min Rest b/w AMRAPS 10 Deadlifts 15 Box Jump 20...

WOD for 051418

May 13, 2018SiteplicityDaily Workouts0

Skill: Auxiliary Core: Double Tabata- PLANKS (8-mins) 1.) Front (Off Elbows or Hands) 2.) Left Side Plank 3.) Front (Off Elbows or Hands) 4.) Right Side Plank Strength: Every 3-mins for 12-mins 50m Suitcase carry (R) 50m Suitcase carry (L) 7 Strict Press (Challenging Unbroken set of 7) Conditioning Against 20-mins….1-2-3-4-5-6-7-8-9-10 Hang Power...

1 … 57 58 59 60 61 … 361

Category