Daily Workouts – Page 68 – Courage Fitness Durham

WOD for 021418

February 13, 2018SiteplicityDaily Workouts0

Skill: MU Program (Last set of 3 weeks) Pull 1. Advanced: 3×8 false grip ring pull-up to sternum 2. Intermediate: 3×3 false grip ring pull-up to sternum 3. Beginner: 3×3 false grip ring pull-up to sternum Push 1. Advanced: 3×12 Diamond push-up 2. Intermediate: 3×10 Diamond push-up from knees 3. Beginner: 3×8 Push-up with narrow...

WOD for 021318

February 12, 2018SiteplicityDaily Workouts0

Skill: Clean and Jerk Strength: Clean and Jerk 2-2-2-2-2 Heavier each set Metcon: Every 3-minutes for 12-minutes 14 DB Front Rack Lunge 10 DB Cleans 30 Double Unders L1: KB FR Lunge/KB Cleans (Blue/Red), 40 DUs L2: 35/20, 30 DUs L3: 20/15, 1/2 attempts (+) 1/2 Singles L4: 15/12, Singles (No Ratio)

WOD for 021218

February 11, 2018SiteplicityDaily Workouts0

Skill: Sumo Deadlift and Overhead Squat *Posterior Activation Strength: Sumo Deadlift 5-5-5-3 *Rest/Recover between sets *Heaviest weight for each set, try and progress Metcon: 4 Rounds for Time 21 Cal Row 15 Overhead Squat 12 Burpees over Bar 9 Toes to Bar L1: 135/95, 21/18 cal row, BFB, Unbroken T2B L2: 95/65, 21/18 cal row,...

WOD for 021118

February 10, 2018SiteplicityDaily Workouts0

4 Rounds for reps 1-minute Push Press 1-minute Rowing 1-minute KB Swings (Russian) Rest 1-minute between rounds L1: 95/65, Blue/Red (American) L2: 75/55, Blue/Red (Russian) L3: 65/45, Red/Orange (Russian) L4: DB S2OH, Orange/Yellow (Russian)

WOD for 021018

February 9, 2018SiteplicityDaily Workouts0

Within 2-minutes for 6 Rounds 12 Bar over Burpees 8 Front Squats AMRAP Pullups *Trade Full Rounds (3 rounds/person) *Score= Pull-ups L1: 15 Bar Over Burpees, 115/85, Ring Muscle-Ups L2: 12 BOB, 95/65, CTB L3: 10 BOB, 75/55, Kipping Pull-ups L4: 8 BOB, Goblet Squats, Ring Rows Rest 3 minutes 15-min AMRAP 10 Bike/Row Calories...

WOD for 020918

February 8, 2018SiteplicityDaily Workouts0

Skills: Double Unders Jerk Drops Push Press Strength: Push Press 3-3-3 Jerk Drops 3-3-3 Metcon: For Time: 50 DB Snatches 75 DUs 35 DB Snatches 50 DUs 20 Snatches 25 DUs *Review new DB Snatch CF Standard L1: 50/35, (DUs: 100, 70, 40) L2: 50/35, DUs As Written L3: 35/20, 1/2 attempts (+) 1/2 Singles...

WOD for 020818

February 7, 2018SiteplicityDaily Workouts0

Skill: Power Clean Strength: 12-min EMOM: 1 Power Clean Min-1: 65% Min-2: 75% Min-3: 80% Min-4: 85% *Then Reset Metcon: 6-minute AMRAP 1 Power Clean 1 Hang Squat Clean 1 Front Squat L1: 185/135 L2: 115/85 L3: 75/55 L4: DB Power Clean, DB Hang Squat clean, DB Front Squat

WOD for 020718

February 6, 2018SiteplicityDaily Workouts0

Skill: Aux Core: 3 Rounds for Quality :30-second Wall Sit with 2 KB in FR Position :20-second Double KB OH Hold :30-second DBall Hug (Hold) :20-second Hollow-Rock Hold Strength: Every 2-mins for 8 Rounds **2 Back Squats** **Use 65-70% of 1RM (Depending on how you feel) *Stay at the same weight through the 16-mins.. Metcon:...

WOD for 020618

February 5, 2018SiteplicityDaily Workouts0

Skill: Muscle Up Program Pull: Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor. Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with...

WOD for 020518

February 4, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: Snatch 2-2-2-2-2 *focus on cycling between reps Metcon: For time: with a Partner 6 Rounds- COMPLETE 3 Full Rounds/person 15 Box Jumps 15/12 cal on Rower 10 Snatches *With your partner: Complete a full round then rest when partner goes *snatches must be unbroken. If you break, complete 3 Bar over burpees...

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