Uncategorized – Page 3 – Courage Fitness Durham

Powerlifting workouts for the week of 2/3/20

February 4, 2020SiteplicityPowerlifting Workouts, Uncategorized0

Monday Banded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 20-25Plank Pull-throughs, 4 x 20 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10...

Kool-Aid Club-January 2020

February 2, 2020SiteplicityUncategorized0

Congratulations to our January CFD Kool Aid Clubbers! This month, we celebrate Daniella Weinstein as our Kool-Aid champions with 35 check-ins! Our athletes checked in for 2,590 classes last month! Weinstein, Daniella Dwyer, Caroline Pflum, Samantha Cobbaert, Marjan Brenner, Seth Shurgin, Amanda Hayslip, Sarah Curtis, Michelle Graves, Erin James, Emily Bram, Curtis Coffey, Justin Deeny,...

Strength & Conditioning workout for 2/1/20

January 31, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

With a Partner! On a 33 minute running Clock…. Partner Road Runner “DT” EMOTM x 12 Mins (5 rds of each station) *See note below 0:00-10:00 Even minutes: P1 runs 200 M P2 completes 1 full round of “DT” Odd Minutes : Switch 10:00-12:00: Penalty burpees (1 partner works at a time) -1 Round of...

Strength & Conditioning workout for 1/30/20

January 29, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

Conditioning: 5 Rounds for Time (14 Min Cap) Run 200 M 7 Toes 2 Bar 14 DB Push Press (7each arm) Comp: 10 Toes 2 Bar, 62/44lb KB Fitness: 7 T2B, 50/35 lb DB GPP: 10 T2T, 40/30 Health: 10 V ups, 25/20 Strength: 10-8-6-6 Strict HSPU Bent Over Barbell Rows *Increase on wt on...

Powerlifting workouts for the week of 1/27/20

January 27, 2020SiteplicityPowerlifting Workouts, Uncategorized0

MondayBack Squat, build to a heavy single, take 70% and do 4 x 5Sumo Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Glute Ham Raise negative, 4 x 5 as slow APPlank Pull-throughs, 4 x 20 (L+R = 2) Tuesday2 Board Bench Press (Heavy single, 4 x 5...

Strength & Conditioning workout for 1/18/20

January 17, 2020SiteplicityStrength & Conditioning Workouts, Uncategorized0

Teams of 3: “Straight Hundo’s” 15 Min Clock….For Max Reps.. split however 100 Cal Row 100 Wallballs 100 Medball Box Step Ups Max Reps Burpee Box Jump Overs Comp: 30/20, 24/20 Fitness: 20/24, 24/20 GPP: 14/10, 20/16 Health: 10/6, 20/16 (bodyweight step ups) rest 3:00 On a 10 Min Clock: Run 800 Meters (everyone) -In...

Hustle workout for 1/18/20

January 17, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 1“2020”AMRAP 2020 Push Up20 Suitcase KB DL20 Ball Slam20 Parallette HopP1: AMRAPP2: KB Farmer’s Carry Width of Soccer Field and Back*P returning from Carry picks up AMRAP where other Partner Leaves off.Workout 2100M Partner WB Squat and TossPartners Squat and Toss the Slam Ball the length of the Park, run back together.*Trade Work Where/Whenever

Hustle workout for 01/16/20

January 15, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 13 Rounds (12 Min)*With a Partner1 Min Max Burpee1 min Max Wall Ball C/T1 min Max V-Up1 Min Max Mtn Climber.Workout 23 Rounds 8-10 Reps of each exercise ea roundPlate SwingsBent Over Plate RowsReverse Lunge with Plate Twist (4-5/side)Plate Curl to Overhead Plate PressOverhead Plate SquatLow to High Diagonal Plate Chop (4-5/side)

Hustle Workout for 01/15/20

January 14, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 18 Min CapClimb the Ladder increasing by 2 reps each round 2-4-6-8….Spider Crawl (assume plank position. Pull Right Knee to Right Elbow, return to plank. Pull Left Knee to Left Elbow, return to plank = 1 Rep Glute BridgeSuper Man Arches*E2MOM – 4 Sandbag OTSRest 3:00 before Workout 2Workout 27 Min AMRAP @ controlled...

Hustle Workout for 1/14/20

January 13, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 1Against 4 Min* Buy In – 25 Am KB Swing15 1/2 Burpees (from prone to crouching back to prone =1 repTime remaining: Max rep 1 arm KB Snatch from the hang. Switch arms any timeRest 2 MinAgainst 4 Min*Buy In – 25 Am KB Swing15 1/2 Burpees Time Remaining Max Rep KB Clean and...

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