Daily Workouts – Page 75 – Courage Fitness Durham

WOD for 120617

December 5, 2017SiteplicityDaily Workouts0

Segment 1 (Warmup): 3 Rounds 7 pistols (alternating) 20 Sec dish hold 2 wall walks (with 10sec HS Hold) Segment 2: Snatch Work up to 65% of 1RM Then complete a 7 min EMOM: 5 TNG @ same weight Segment 3: 3 Rounds for time 4 min on, 1 min off (AMRAP): 5 power cleans...

WOD for 120517

December 4, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): Plank Game Athletes plank in a circle, while rolling a medball around to each other. If you drop out of plank position you have 3 penatly burpees. Keep going until 1 person remains. *The medball helps to keep the mind off the plank and eyes off the clock Segment 2: Push Jerk...

WOD for 120417

December 3, 2017SiteplicityDaily Workouts0

Segment 1 (Warmup): 6 minute AMRAP (at a moderate pace) Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 air squats as quickly as possibly while partner 2...

WOD for 120317

December 2, 2017SiteplicityDaily Workouts0

Segment 1: Accumulate 3 mins of static HS hold. *Advance athletes, accumulate 5 minutes *10 min time cap Segment 2: Partner 1: 200m KB farmers carry (52/35) Partner 2: 3 Rounds: 100 double unders 80 abmat situps 60 box jumps 30/24 inch *Partner 1 does farmers carry while Partner 2 works on 3 RFT. Switch...

WOD for 120217

December 1, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): Face pulls 2×15 Behind the neck press 2×10 Ring push-ups 2×10 Bent over rows 2×15 Clapping pushups 2×5 Segment 2: With a partner For time: 100 cal row 100 DB one arm snatch (Rx: 50/35 S1: 35/20 S2: 25/15) *One partner rows while other partner Snatches Segment 3: Accumulate 5 minutes: Wall...

WOD for 120117

November 30, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): 5 attempts at each of the following: a) Broad jump 50ft (in as few jumps as possible) b) 3 pull-ups as slow as possible c) Max set of handstand pushups *Rest as needed between attempts Segment 2: Deadlift 10-5-3-1-1-1-3-5-10 reps Scored on loads Segment 3: 5 Rounds For Time 400m Run 12...

WOD for 113017

November 29, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): 3 Rounds Not for time: :20 Static or Rocking Hollow Hold 10 each side – Reverse Lunges (optional to add a little load with DBs or Plate) 3-5 Pullups or Chinups with a :02 hold at the top Segment 2: Overhead Squats Work up to a heavy set of 4 for today...

WOD for 112917

November 28, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): Invisible “Fran” 21-15-9 of Jumping Pullups and PVC Thrusters Scale up to empty men’s/women’s bar Segment 2: Clean and Jerk “Wave” 1 rep @ 60% 1 rep @ 65% 1 rep @ 70% 1 rep @ 75% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @...

WOD for 112817

November 27, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): 3 Rounds Run 250m 14 Jump Lunges 12 Sit Ups Segment 2: 5 x Max effort sets of unbroken C2B pull ups *rest 1 min between sets Segment 3: EMOM 8 minutes: ODD min: 5 burpee box jumps + 6 touch and go power cleans (Rx: 135/95 S1: 105/75 S2: 75/45) EVEN...

WOD for 112717

November 26, 2017SiteplicityDaily Workouts0

Segment 1: 2 min single under/double under practice Then, 3 min AMRAP: 10 air squats 10 Jumping Jacks 5 Burpees Segment 2: 6 min E2MOM (3 sets): Back Squat x 8 reps @ 65% — Followed by — 6 minutes – Every 2 minutes on the minute (3 sets total): Romanian Deadlift x 8 reps...

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