Daily Workouts – Page 93 – Courage Fitness Durham

WOD for 060717

June 6, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2) x 2 Segment 2: For Time: 50′ DB Walking Lunge (Rx: 50/35 S1: 35/25 S2: 25/15) 50 Double Unders (S1: 30 DUs S2: 50 Singles) 25 Wall Balls (Rx: 30/20 S1: 20/14 S2: 14/10) 25 Pullups 25 Wall Balls (30/20) 50 Double Unders 50′ DB...

WOD for 060617

June 5, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%/1) x 2 Segment 2: 4 Rounds: 12 Calorie Row 8 Burpee Box Jump Overs (Rx: 30/24 S1: 24/20 S2: 20/16) 4 Squat Cleans (Rx: 155/105 S1: 115/75 S2: 85/55)

WOD for 060517

June 4, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 3×3 at 70% 3×2 at 75% 3×1 at 80% Segment 2: Snatch Grip Deadlift 3×2 at 110% Segment 3: 3 Rounds: 400m Run 16 Deadlifts (Rx: 225/155 S1: 165/105 S2: 115/75) 60 Double Unders (S1: 30 DUs S2: 60 Singles)

WOD for 060317

June 2, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 0-10 – 1 Mile Run, Max Clean & Jerk (135/95) 10-13 – Rest 13-20 – 800m Run, Max Pwr Snatch (115/80) 20-23 – Rest 23-27 – 400m Run, Max Thrusters (95/65)

WOD for 060217

June 1, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 3: 4 Rounds: 21/15 Calorie Row 18 Wall Ball (20/14) 15 KB Swings (52/35) 12 Burpees

WOD for 060117

May 31, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat (65%/3) x 3 Segment 2: “Fran” 21-15-9 Thrusters (95/65) Pullups Segment 3: Mobility

WOD for 053117

May 30, 2017SiteplicityDaily Workouts0

Segment 1: “Christine” 3 Rounds: 500m Row 21 Bodyweight Deadlifts 21 Box Jumps (20″) Segment 2: EMOM 16 minutes: Odd: 2 Muscle Ups, 4 HSPU, 8 KB Swings (52/35) Even: Rest

WOD for 053017

May 29, 2017SiteplicityDaily Workouts0

Segment 1: Power Snatch (65%/3) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: “Grace” For Time: 30 Clean and Jerks (Rx: 135/95 S1: 95/65 S2: 65/45)

Memorial Day “Murph” 2017

May 28, 2017SiteplicityDaily Workouts0

“Murph” For Time: Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile Wear a 20# vest or body armor In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”....

WOD for 052717

May 26, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 5 minutes: 10-8-6-4-2 Squat Clean Thrusters Pick a start weight and add weight every round Rest 5:00 EMOM 5 minutes: 10-8-6-4-2 Squat Clean Thrusters Pick a start weight and add weight every round Segment 2: “Kelly” 5 Rounds: 400 Meter Run 30 Wall Balls (20/14) 30 Box Jumps (24/20)

1 … 91 92 93 94 95 … 361

Category