overhead squat – Page 2 – Courage Fitness Durham

WOD for 071116

July 10, 2016SiteplicityDaily Workouts, Endurance Workoutsburpees, clean, hang snatch, jerk, overhead squat, rope climb, run, snatch balance0

Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds. Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM. Already warm, this shouldn’t take more than 10 minutes. Segment 3: “Glen” 30 Clean and Jerk (135/95) 1...

WOD for 070816

July 7, 2016SiteplicityDaily Workoutsclean, muscle ups, overhead squat, power snatch0

Segment 1: AMRAP 20 minutes 1.2.3.4…. Clean (205/145) Muscle Ups (bar or rings) Segment 2: EMOM 10 minutes: 6 Power Snatch (95/65) 6 Overhead Squats Scale reps as needed to finish each round in :40 or less Segment 3: 3 Supersets: :60 Plank Hold (face down) :30 Bridge Hold (face up)

WOD for 070116

June 30, 2016SiteplicityDaily Workoutsdouble unders, hang power snatch, overhead squat, power clean, run, situps, sumo deadlift high pull, thrusters0

Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull Segment 2: 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Situps Mins 5-6: Run 200m

WOD for 061016

June 9, 2016SiteplicityDaily Workoutshandstand pushups, overhead squat, power snatch, run, toes to bar0

Segment 1: For time: 800/400/200m Run 18-15-12 Power Snatch (95/65) Scale as needed to finish within 12 minutes Segment 2: 18-15-12: Toes to Bar Overhead Squat (95/65) Scale as needed to finish within 10 minutes Segment 3: Reverse Tabata Handstand Pushups 10 seconds on 20 seconds off 4 minutes, 8 rounds total

Blinded by the light

May 27, 2016SiteplicityDaily Workoutsdouble unders, muscle ups, overhead squat0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 100-80-60-40-20 Double Unders 10-8-6-4-2 Overhead Squat (135/95) 5-4-3-2-1 Ring Muscle Up

Been running hot

May 24, 2016SiteplicityDaily Workoutsdouble unders, overhead squat, push jerk0

WOD Strength: Push Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 21-18-15-12-9-6-3 Unbroken Overhead Squat, 95/65 – rest as little between sets as possible, but scale as needed to finish in under 15 minutes. If you are unable to complete a set unbroken rest as needed and re-do that set. Then, 2 minutes of Double Unders...

Strumming my pain with his fingers

May 16, 2016SiteplicityDaily Workoutsbar facing burpees, muscle ups, overhead squat, ring dips, toes to bar0

WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes To Bar, 4 minutes Metcon: For time: 55 Bar Facing Burpees 34 Overhead Squats, 135/95 21 Muscle Ups (or 55 CTB pullups)

Screaming Out of Control

April 17, 2016SiteplicityDaily Workoutsbox step over, deadlift, handstand pushups, overhead squat, row0

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th! Get your tickets here! WOD Strength: Overhead Squat 3-3-3-1-1-1 Establish 1RM Metcon: 21 – 15 – 9: Deadlifts (225/155) HSPU Box Step-Overs (sandbag on back) Endurance: Row 5 Rounds x 1:30 on, :30 off Rest 3 minutes 5 Rounds x 1:30...

Don’t Fight The Feeling

April 10, 2016SiteplicityDaily Workouts, Endurance Workoutskettlebell swings, overhead squat, wall ball0

WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target on rig Endurance: Run 2000m 2min rest Run 400m 4min rest Run 1200m 2min rest Run 400m 4min rest Run 800m 2min rest Run 400m

Here Comes The Sun

February 25, 2016SiteplicityDaily Workoutsbox jump, overhead squat, push press0

First Intramurals Workout goes down tomorrow from 9am – noon! Strength: Push Press 3-3-3-1-1-1 As heavy as possible Metcon: 4 rounds: 20 Overhead squats (115/80) 20 Box jumps (30/24)

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