Daily Workouts – Page 63 – Courage Fitness Durham

WOD for 041218

April 11, 2018SiteplicityDaily Workouts0

Skill: Warm-up/Mobilize for Front Squats Strength: Pause Front Squat: Week 2 of 9 Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion) then, Part B: Instructions- With a 15-min Runninc clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above Metcon: Non-Alternating...

WOD for 041118

April 10, 2018SiteplicityDaily Workouts0

Skill: Power Cleans Strength: With a 15-minute Running Clock… Find your heaviest weight: Clean Complex Complex: Clean Pull (+) Power Clean Metcon: 21-15-9 Power Clean Row for Calories Goal: Sub 11-mins L1: 155/105 L2: 115/85 L3: 105/75 L4: DB Cleans or KBS

WOD for 041018

April 9, 2018SiteplicityDaily Workouts0

Skill: Gymnastics Push: Week 1 of 9… 12-minute EMOM 1.) Seated KB Z-Press (6-8reps) 2.) Tate Press with DB (8-10 reps) *from the floor* 3.) Diamond Push-ups (6-8 reps) 4.) Handstand Hold (Hollow) (:30) –Coaches Note: https://www.youtube.com/watch?v=IgSjoXbpy1M (Tate Press) Metcon: Against 25-minutes… 1-mile Run Then 12 Rounds of: 4 HSPU 8 Pull-ups 12 Air Squats...

WOD for 040918

April 8, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: Snatch Wave: 15-minute EMOM Min 1: 60% Min 2: 65% Min 3: 70% Min 4: 75% Min 5: 80% Metcon: 0:00-4:00 8 Bar over Burpees 10 Front Rack Lunges 12 Thrusters 4:00-6:00 Max Double Unders 6:00-10:00 12 Bar Over Burpees 10 Front Rack Lunges 8 Thrusters L1: 135/95, BOB, DUs L2: 95/65,...

WOD for 040818

April 7, 2018SiteplicityDaily Workouts0

Metcon: 3 rounds 30/25 Cal Row 20 Wall Balls 10 Box Jump overs L1: 30/20, 24”/20” L2: 20/14, 24”/20” L3: 14/12, 24”/20” (Step-overs) L4: 12/10, 20”/17” (Step-overs)

WOD for 040618

April 5, 2018SiteplicityDaily Workouts0

Skill: Deadlift: Loading/Breathing for Touch and Go reps Coaches Note: Build a solid warm-up that will activate for hinging and pulilng Strength: Deadlift: 5-5-3-3 –Within 20-minutes… Find your heaviest weight for each set– Metcon: Metcon: 16 Minute AMRAP – 3:00work/1:00rest 16 DB Snatches 12 Box Jumps 4 Burpees Work through the AMRAP with 3:00work/1:00rest, picking...

WOD for 040518

April 4, 2018SiteplicityDaily Workouts0

Skill: Review the stations of Gymnastics Pull: Week 1 Coaches Note: Warm-up then… Give yourself PLENTY of time to review the stations. Gymnastics Pull: Week 1 of 9… 12-minutes EMOM Station 1: 0:40s Hollow Rock Hold or Rock Station 2: Renegade Rows (6 reps on each arm) Station 3: 0:40s Hollow Hang from rig Station...

WOD for 040418

April 3, 2018SiteplicityDaily Workouts0

Skill: 3 Position Power Clean Coaches Note: Spend time breaking up some of the soreness (Foam Roller, Couch Stretch) Strength: 3 Position Power Clean: 2-2-2-1-1 3-position clean: High Hang, Hang, Floor Example for the 2’s: High Hang, Hang, Floor, High Hang, Hang, Floor (Don’t let go) Example for the 1’s: High Hang, Hang, Floor Coaches...

WOD for 040318

April 2, 2018SiteplicityDaily Workouts0

Skill: No Skill: Take no more than 12 mins to warm-up the Squat Strength: Week 1 of 9: Pause Front Squat Cycle Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion) then, Part B: Instructions- With a 15-min running clock, take 80% of your...

WOD for 040218

April 1, 2018SiteplicityDaily Workouts0

Skill: Push/Split Jerk Strength: 6-min EMOM –2 Push Jerks– 2-min Rest then, 6-min EMOM –1 Split Jerk– Coaches note: The weight for all of these sets should be on the lighter side (Progress in wt, but should feel light) Coaches note: Work on Speed under the barbell and Vertical-ness w/in dip/drive Metcon: Endurance: Every 3-mins…...

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