Daily Workouts – Page 61 – Courage Fitness Durham

WOD for 050318

May 2, 2018SiteplicityDaily Workouts0

Strength: Power Cleans 10-min EMOM: 3 Power Cleans <Touch and Go> 3 Power Cleans TnG: 75-80% Conditioning 12-min AMRAP 200m Run 5 Power Cleans 50 Double Unders L1: 205/145, 200m Run, Unbroken Doubles L2: 135/95, 200m Run, DUs L3: 75/55, 200m Run, 1/2 Attempts (+) 1/2 Singles L4: 20 KBS...

WOD for 050218

May 1, 2018SiteplicityDaily Workouts, Uncategorized0

Strength (Week 5 of 9 Front Squats) Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Position) then, Part B: Instructions- With a 15-min Running clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above Conditioning: Against 7-mins… Up by...

WOD for 050118

April 30, 2018SiteplicityDaily Workouts0

Strength: Breathing and Bracing 10-min EMOM (Alternating) Minute 1: Row Sprint, 200m/150m Minute 2: 0:30 Barbell Overhead Hold Conditioning 2 Rounds – Max Reps: 1 Min – Max Cal Bike/Row 2 Min – Renegade Rows 3 Min – KBS 2 Min – Max Box Jumps 1 Min – Max Sit-Ups 2 Min Rest...

WOD for 043018

April 29, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: Snatch: (3) 5-min EMOMS 1.) 5-min EMOM: 3 reps @ 80% (Not touch and Go) 2.) 5-min EMOM: 2 reps @ 85% (Not touch and Go) 3.) 5-min EMOM: 1 Rep @ 90% Goal: Build Capacity at a high percentage of your 1RM Metcon: (4) Rounds of...

WOD for 042918

April 28, 2018SiteplicityDaily Workouts0

3-minute AMRAP: 3 Push Jerks 15 Air-squats Rest 1 minute 3-min AMRAP: 6 Push Jerks 18 Air-Squats Rest 1 minute 3-minute AMRAP: 9 Push Jerks 21 Air-Squats Score= Rounds and reps for each AMRAP (x,x,x) L1: 205/155, 185/135, 155/105 L2: 185/135, 155/105, 135/95 L3: 75/55, 95/65, 135/95 L4: DB S2OH

WOD for 042818

April 27, 2018SiteplicityDaily Workouts0

With A Partner!!! Against 12-minutes…6 Rounds—Trade full rounds (3) Rounds/Person 15/10 Cals on the Rower 5 Tall Box Jumps 5 Sandbag to Shoulder Score=Time L1: 120/100, 15/10, 36”/30” L2: 100/80, 15/10, 30”/24” L3: 80/60, 15/10, 24”/20” (Step-Ups) L4: 35/25, 10/8, 20”/17” *Scale to 10 Ball Slams Rest 3 minutes Trading Minutes for a 10-min AMRAP...

WOD for 042718

April 26, 2018SiteplicityDaily Workouts0

Skill: Warm-up then Mobilize for Squats Strength: Week 4 of 9 Front Squats Part A: With a 15-min running clock find a HEAVY Pause Front Squat (5 sec in bottom/12 in FR Postion) Part B: With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above Coaches note: For the...

WOD for 042618

April 25, 2018SiteplicityDaily Workouts0

Skill: Review each of the stations/Demo Strength: Week 3 of 9 Push/Pull Programming: 12-minutes EMOM Minute 1: Floor Press 5 Reps (70-80%) Minute 2: Seated DB Press 8 Reps (Moderately Heavy) Minute 3: DB Roll Backs (6-8 Reps) – https://www.youtube.com/watch?v=HuLIK_zsb-0 Metcon: 4 Rounds for Time with an 18-minute Time Cap 400m Run 20 Wall Balls...

WOD for 042518

April 24, 2018SiteplicityDaily Workouts0

Skill: Hang Clean & Jerk Metcon: Hang Clean and Jerk 1-1-1-1-1 **Build up method: have 5 sets that are within 10% of one another **Progress in weight, find your “heavy” for the day **Any style overhead; Push or Split Jerk Metcon: For Time 40 Hang Cleans 40 Shoulder to overhead **Every time bar is dropped...

WOD for 042418

April 23, 2018SiteplicityDaily Workouts0

Skill: Front Rack Lunges Romanian Deadlifts Strength: Every 2-mins for 16-mins.. Station 1: 10 Romanian Deadlifts (+) 20 Double Unders or singles Station 2: 10 (5/leg) Barbell Front Rack Lunges (+) 20 Double Unders or singles –Alternate between the stations –Pick weights for each station, RDLs should be on the lighter side Metcon: 0:00-4:00 minutes...

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