Uncategorized – Page 4 – Courage Fitness Durham

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...

Hustle workout for 01/08/20

January 7, 2020SiteplicityHustle Workouts, Uncategorized0

Workout 1: 12 Min Running ClockMin 1: Max single undersMin 1-11: 10 min AMRAP5 Shoulder Tap Push-ups (2 shoulder taps + 1 push-up= 1 rep)10 Up down SDHP (1 up down + 1 SDHP= 1 rep)15 Kettlebell Swing Squats (1 KBS + 1 Squat = 1 rep)10 V-up Bicycles (1 V-up + 2 Bicycles =...

Kool-Aid Club-December 2019

January 3, 2020SiteplicityUncategorized0

Congratulations to our December CFD Kool Aid Clubbers! This month, we celebrate Samantha Pflum and Amanda Shurgin as our Kool-Aid champions with 24 check-ins! Our athletes checked in for 1,186 classes last month! AthleteTotal VisitsPflum, Samantha24Shurgin, Amanda24Graves, Erin23Cobbaert, Marjan23Coffey, Justin22Mangano, Dino21Williams, Ron21Ulak, Albert21Monsein, Ryan20Cid del Prado, Rebekah20Stanaland, Adam19Ramirez, Luis18Luna, Gabriel18Cid del Prado, Paul17LaBarre, David17Cohen, Alan17Brenner,...

Strong workouts for the week of 12/30/19-1/3/19

December 30, 2019SiteplicityPowerlifting Workouts, Uncategorized0

MondayWide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) TuesdayDeadlift 4 x 8, buildingWeighted Glute Bridge, 3 x...

Kool Aid Club- November 2019

December 2, 2019SiteplicityUncategorized0

Congratulations to our November CFD Kool Aid Clubbers! This month, we celebrate Samantha Pflum as our Kool-Aid champion with 28 check-ins! Our athletes checked in for 3,284 classes last month! Athlete Total Visits Pflum, Samantha 28 Dwyer, Caroline 25 Timmons, Zachary 24 Stanaland, Adam 24 Ulak, Albert 23 Graves, Erin 22 Ramirez, Luis 21 Mead,...

Strength & Conditioning workout for 11/25/19

November 24, 2019SiteplicityStrength & Conditioning Workouts, Uncategorized0

Strength: Power Snatch Every 90 secs x 5 sets 2 Snatch Grip Deadlifts + 2 Power Snatches @ 50-60% *Light Weight today.. this is here to work technique and break up some shoulder stiffness or soreness Conditioning: Alt. Stations Every 2:00 x 16 Mins (8 rounds, 4 each station) Station 1: Row 350/250 Meters (can...

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