muscle ups – Courage Fitness Durham

WOD for 010617

January 5, 2017SiteplicityDaily Workoutsback squat, double unders, muscle ups, snatch0

Segment 1: Snatch 65%/4 70%/4 75%/4 (80%/3) x 2 (85%/1) x 3 Segment 2: Back Squat 79%/4 84%/1 79%/4 87%/1 79%/4 90%/1 Segment 3: 10 Ring Muscle Ups 150 Double Unders 20 Squat Snatch (135/95) 150 Double Unders 10 Ring Muscle Ups

WOD for 120416

December 3, 2016SiteplicityDaily Workoutsmuscle ups, ring pushups, turkish get up0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: AMRAP in 15 minutes: 4 bar muscle-ups 6 DB Turkish get-ups 8 ring push-ups

WOD for 111616

November 15, 2016SiteplicityDaily Workoutsclean, deadlift, front squat, jerk, muscle ups0

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle Ups

WOD for 111416

November 13, 2016SiteplicityDaily Workoutsair squats, back squat, hang power clean, muscle ups, snatch pull0

Segment 1: Snatch Pull (95% x 3) x 4 Segment 2: Back Squat (80% x 4) x 5 Segment 3: 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Power Cleans (135/95)

WOD for 110416

November 3, 2016SiteplicityDaily Workoutshandstand pushups, kettlebell swings, muscle ups, overhead squat, snatch0

Segment 1: Snatch 65%/2 70%/2 (75%/2) x 3 (80%/1) x 4 Segment 2: Row 1,000m Directly into: 21-15-9 OHS (135/95) Double Russian KB Swings (52/35) Segment 3: EMOM 12 minutes: Min 1: 3-6 Muscle-ups Min 2: 3-6 Deficit HSPU – you choose the deficit

WOD for 110216

November 1, 2016SiteplicityDaily Workoutsair squats, clean, jerk, muscle ups, pushups, row, toes to bar0

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) x 2 Segment 2: AMRAP 20 minutes: 5 Bar Muscle Ups 10 Chest Slapping Pushups 15 Air Squats 20 Calorie Row Segment 3: EMOM 6 minutes: Odd: AMRAP Toes to Bar Even: Rest

WOD for 102116

October 20, 2016SiteplicityDaily Workoutsbox jumps, muscle ups, power snatch0

Segment 1: AMRAP 18: 4 Bar Muscle Ups 8 Power Snatches (115/80) 16 Box Jumps (24/20)

WOD for 101416

October 13, 2016SiteplicityDaily Workoutsdouble unders, muscle ups, power clean, wall ball0

Segment 1: 4 Rounds: 5 Ring Muscle Ups 10 Power Cleans (155/105) 25 Wall Balls (20/14) Segment 2: Choose one of the following: Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets Beginner: 8×20 Unbroken Double-unders, 1 min rest between...

WOD for 092816

September 27, 2016SiteplicityDaily Workoutsdouble unders, handstand pushups, hang power clean, muscle ups, pullups, row0

Segment 1: 1 Round: 800 Meter Row 80 Double Unders 21 Hang Power Clean (135/95) 2 Rounds: 400 Meter Row 40 DU 15 HPC 3 Rounds: 200 Meter Row 20 DU 9 HPC Segment 2: 2 Rounds of: 2 mins of max rep Ring Muscle ups (or pullups) 1 mins of max rep HSPU 2...

WOD for 092416

September 23, 2016SiteplicityDaily Workoutsdouble unders, muscle ups, row, thrusters0

Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest – from the floor to start set Segment 3: TEAMS of 2: Relay style 21-18-15-12-9: Thrusters (95/65) 40 Double Unders 200m Row

1 2 3 … 17

Tag