Daily Workouts – Page 64 – Courage Fitness Durham

WOD for 040118

March 31, 2018SiteplicityDaily Workouts0

12-min AMRAP 250m Row 5 Power Snatches 10 Box Jump Overs 15 Deadlifts L1: 155/105, 24”/20”, 250m/200m L2: 115/85, 24”/20”, 250m/200m L3: 75/55, 24”/20” (Step-overs), 150/100m L4: American KB Swings, 20”/17”, KB DL, 150m/100m

WOD for 032918

March 28, 2018SiteplicityDaily Workouts0

Skill: Sumo Deadlift Strength: Sumo Deadlift -3-3-3-3-3- *Have 5 sets of 3 reps within 10% of one another Metcon: For Time: 30 Deadlifts 30 Box Jump Overs 30 Wall Balls 20 Deadlifts 20 Box Jump Overs 20 Wall Balls 10 Deadlifts 10 Box Jump Overs 10 Wall Balls L1: 255/175, 30/20, 24″/20″ L2: 185/135, 20/14,...

WOD for 032818

March 27, 2018SiteplicityDaily Workouts0

Skill: HSPU Strength: Strict Press –5-5-5-5– *Take 20-mins to hit 4 sets of 5 reps. –Sets of 5 should be done at all the same weight Metcon: 15-minute AMRAP 400m Run 10 HSPU 12 Front Rack Lunges L1: 400m Run, 10 Strict HSPU, 135/95 L2: 400m Run, 10 HSPU, 115/85 L3: 300m Run, 10 HR...

WOD for 032718

March 26, 2018SiteplicityDaily Workouts0

Skill: Power Cleans Strength: Power Cleans Complete 10 Single PCs @ 70% every :15-seconds (Rest 1-min) Complete 8 Single PCs @ 75% every :20-seconds (Rest 1-min) Complete 6 Single PCs @ 80% every :25-seconds (Rest 1-min) Complete 4 Singles PCs @ 85% every :30-seconds Metcon: With a Running clock… 2 Rounds for Time: 9-6-3 Power...

WOD for 032618

March 25, 2018SiteplicityDaily Workouts0

Monday Weighted Glute Ham Bridges –10-10–10 Back Squat: 4-3-2 *With 25-min Running clock… Find your heaviest weight for each set Metcon: 5-min AMRAP 40 Double Unders 5 Front Squats (1-min REST) 4-min AMRAP 30 Double Unders 10 Front Squats (1-min REST) 3-min AMRAP 20 Double Unders 15 Front Squats L1: 115/85, DUs L2: 95/65, DUs...

WOD for 032518

March 24, 2018SiteplicityDaily Workouts0

In 4-minutes… 50 Push Jerks Remaining Time: Row for Calories —2-min Rest— In 4-minutes… 50 Calories on the rower Remaining Time: Push Jerks L1: 135/95, 50/40cal L2: 115/85, 50/40cal L3: 105/75, 40/32 cal L4: DB S2OH, 40/32 cal

WOD for 032218

March 21, 2018SiteplicityDaily Workouts0

Skill: Hang Power Snatch Strength: Hang Power Snatch 2-2-2-2 –Use 80% of your Hang Snatch on all 4 sets Metcon: With a 15-min running clock…. Every 3-mins 30 Double Unders 14 DB Snatches 7 HSPU L1: Unbroken DUs, 70/50, 7 Strict HSPU L2: DU, 50/35, 7 HSPU L3: 1/2 attempts (+) 1/2 singles, 35/20, 7...

WOD for 032118

March 20, 2018SiteplicityDaily Workouts0

Skill: Muscle Ups Strength: Front Squat 10-3-10-3 –Find a heavy 10, followed by a heavy 3 (Rest between the 10 and 3) –Try and increase by 5-10lbs on the second set Metcon: 5-4-3-2-1 Front Squats Ring Muscle Ups L1: 155/105, 165/125, 185/135, 205/145, 225/155 L2: 115/85, 135/95, 155/105, 165/125, 185/135, CTB Pull-ups (10-8-6-4-2) L3: 75/55,...

WOD for 032018

March 19, 2018SiteplicityDaily Workouts0

Skill: Midline: 2 Rounds Double KB Single Leg DL (on the ligher side-Range of Motion) :20s Hold in Squat while holding KB (Scale: No KB) 12 V-ups Strength: Bench Press: 12-min EMOM 2 Reps @ 70-85% *Don’t Exceed 85% Metcon: Against 20-mins… –200m Run– then, 5 Rounds 8 Sandbag Over the Shoulder 20 Ab-mat Sit-ups...

WOD for 031918

March 18, 2018SiteplicityDaily Workouts0

Skill: Squat Cleans Strength: Every 2-mins for 7 Rounds 2 Squat Cleans (+) 5 Dips *Don’t exceed 80% of your Squat Clean Metcon: 12-min AMRAP 20 Wall Balls 10 Clean and Jerks –Goal: 3+ Rounds– L1: 185/135, 20/14 L2: 135/95, 20/14 L3: 75/55, 14/12 L4: DB G2OH, 12/10

1 … 62 63 64 65 66 … 361

Category