Daily Workouts – Page 65 – Courage Fitness Durham

WOD for 031818

March 17, 2018SiteplicityDaily Workouts0

1000m Row —then— 3 Rounds of: 15 Hang Power Cleans 30 Ab-mat Sit-ups —then— 1000m Row L1: 135/95 L2: 115/85 L3: 95/65 L4: DB Hang Power Cleans

WOD for 031718

March 16, 2018SiteplicityDaily Workouts0

CF Open WOD 18.4

WOD for 031618

March 15, 2018SiteplicityDaily Workouts0

Skill: Pistols Teach Skill 8 Min EMOM – 4-6 pistols Even – Right leg : Odd – Left Leg Strength: Front Squat 6 – 5 – 4 – 3 – 2 – 1 Start @ 60% and increase 5% each decreasing number Metcon: For Time: 10-9-8-7-6-5-4-3-2-1 DB Squat Clean 1-2-3-4-5-6-7-8-9-10 Burpee L1: KB 50/35 L2:...

WOD for 0301518

March 14, 2018SiteplicityDaily Workouts0

Skill: 2 Rounds of Auxiliary Core: 0:15-sec Handsand Hold 15 Russian Twists (KB or WB of Choice) 0:10-sec L-sit hang from Rig Strength: Push Press **7-7-7 –Take 15-mins progressing through the 3 sets of 7 –These should be light, just get the quality reps in for the the 3 sets Metcon: Alternating mins for 20-mins…...

WOD for 031418

March 13, 2018SiteplicityDaily Workouts0

Skill: Power Snatch Strength: 1 Power Snatch Every 1-min for 10-mins *Don’t exceed 80% –Work up to a weight that allows you to hit quality reps, NO FAILS Metcon: (3 rounds) 90-second AMRepsAP 12 Box Jump Overs Remaining Time: Power Snatches Rest 0:30 between rounds ~1-min Rest~ (2 rounds) 90-second AMRepsAP 10 Box Jump Overs...

WOD for 031318

March 12, 2018SiteplicityDaily Workouts0

Skill: Toes To Bar Strength: Reverse Lunge (Front Rack) 5-5-5-5 –4×5/leg –Do all 5 reps on one leg, then switch to the other leg Metcon: For Time: 800m Run 15 Sandbag over the shoulder 10 Toes to bar 400m Run 10 Sandbag over the shoulder 8 Toes To Bar 200m Run 5 Sandbag Over the...

WOD for 031218

March 11, 2018SiteplicityDaily Workouts0

Skill: Turkish Get Ups 4-4-4 (Left and Right) Strength: Bench Press 5-5-5-5 Metcon: 0:00-5:00 Row for distance 5:00-10:00 (AMRAP) 15 Push-ups 10 Hang Power Cleans 10:00-15:00 Bike for calories L1: 115/85, Push-ups L2: 95/65, Push-ups L3: 75/55, Push-ups L4: DB Cleans, Push-ups from a box or the rig

WOD for 031118

March 10, 2018SiteplicityDaily Workouts0

For Time: 21-18-15-12-9-6-3 Kettlebell swings Wall balls L1: Blue/Red (American), 20/14 L2: Blue/Red (Russian), 20/14 L3: Red/Orange (Russian), 14/12 L4: Orange/Yellow (Russian), 12/10

WOD for 030918

March 8, 2018SiteplicityDaily Workouts0

Skill: Full Cleans Technique Position in clean from top down Tall Cleans Strength: Cleans Squat Cleans 2 – 2 – 2 – 2 – 2 – 2 Start @ 60-70% Increase each set Metcon: For Time: 6 Rounds 5 Snatches (power or squat) 5 Cleans (power or squat) 100 M Run L1: 185/135 L2: 135/95...

WOD for 030818

March 7, 2018SiteplicityDaily Workouts0

Skill: Auxillary Core: 3 Rounds 9 Single Leg Deadlifts with KB/Leg 10 Single Leg Glute Bridges (5/leg) Strength: Deadlift *3-3-3-3-3 Coaches: Ensure we are helping people get into proper positioning *In betwen each set, Row 500m (Coach Rowing Form, No speed at all use for recovery) Metcon: Every 4-minutes for 16-minutes 30 Calorie Row 20...

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