Daily Workouts – Page 72 – Courage Fitness Durham

WOD for 010518

January 4, 2018SiteplicityDaily Workouts0

Skill: Toes to Bar Strength: Front Squats **Every 90-seconds for 8 Rounds *2 Front Squats @ 75-85% of your 1RM Metcon: 4 Rounds for Time 15 Thrusters (L1: 95/65 L2: 75/55 L3: 65/45 L4: DB Thrusters) 10 Toes to Bar (L2: 7 reps L3: Knees to Elbows L4: Hanging Knee Raises) 15 Hang Power Cleans...

WOD for 010418

January 3, 2018SiteplicityDaily Workouts0

Skill: Double Unders Strength: Push Press 5-5-5-5 *Work up to a “Heavy 5 for the day” then have 4 other working sets within 10% of your heavy 3 Metcon: 12 minutes for total reps: 1-min of Box Jumps (L1: 24/20 L2: 24/20 L3: Step Ups L4: 20/16 Step ups) 1-min of Wall Balls (L1: 30/20...

WOD for 010318

January 2, 2018SiteplicityDaily Workouts0

Auxillary Core Work: 2 Rounds: Single Leg Glute Bridge (10) (Right and Left) Deadbug :30 seconds Plyo Skiers (Stack 2 45lb plates) :30 seconds Skill: Squat Snatch Pulling under the snatch Stabilizing in bottom position before standing Strength: 12-minutes EMOM Min-1: 2 reps at 65% Min-2: 2 reps at 70% Min-3: 2 reps at 75%...

WOD for 010218

January 1, 2018SiteplicityDaily Workouts0

Skill: Muscle Ups Pull: -Advanced: 3×10 Strict Pull-ups -Intermediate: 3×10 Banded chin-ups -Beginner: 3×10 Jumping Eccentric chin-up (Break up as few sets as possible) Push: -Advanced: 3×12 Slider Push-ups from toes -Intermediate: 3×12 Perfect Push-ups -Beginner: 3×12 Push-ups from box or knees Technique: -All levels: 3×5 low ring transition (feet under rings/false grip) Strength: Floor...

New Year’s Day 2018

December 31, 2017SiteplicityDaily Workouts0

The Seven: 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting...

WOD for 12317

December 30, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): Talk about benefits of each movement! 2 rds: 10 Kip Swings :30 Hollow Hold :30 Superman Hold 6 Lying Hip Drive :10-:20 Ring Support Hold Segment 2: Muscle Up Skill Work: 10 Minutes of Muscle up Explanation + finding appropriate drills Pick 2 of the following to create an EMOTM Workout: Banded...

WOD for 123017

December 29, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): With a pair of DBs, 2 sets of: 10 Upright Rows 10 Strict Press 10 RDL 10 Alt. Front Rack Reverse Lunges -Set up for Bench Press -Spend 5 minutes talking about form With your partner complete 2 rounds, splitting reps in half: 10 Bench Press (bar only) 12 Lunges 10 pushups...

WOD for 122917

December 28, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): 200m Run Bear Crawl Down Reverse Samson Lunge Back Tempo Air Squats 33X1x 5 Unbroken Wall Balls (14/10) 2x 10 Tempo Air Squats 33X1x 5 Reverse Samson Lunge Down Bear Crawl Back 200m Run Segment 2: Front Squat Singles Warm up to 70% EMOTM x 5 1 Front Squat *Add 5-10 lbs...

WOD for 122817

December 28, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): For 6 continuous minutes: 12 Box Push-ups 10 Box Step Ups 8 Grasshoppers (4 each leg) 6 Up Downs 4 Alt DB Snatches (LIGHT DB) 2 Rds with barbell: 3 Shrugs 3 Muscle Cleans 3 Front Squats 3 Hang Power Cleans 3 Strict Press Segment 2: Hang Power Clean Find a Heavy...

WOD for 122717

December 26, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): Arm Circles Twisted Crosses -then- With two 2.5lb plates 10 90/90s 10 Bent over flys 10 Strict Press with plates on palms facing up 15-12-9 Mountain Climbers (R/L=1) Knee Push-ups Reach Backs (Standing wide legs, reach between legs then overhead) Segment 2: 3 RNFT (15 Minute Limit) 5-10 Reps Ring Dips (Ring...

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