Performance Fitness Endurance 6.19.21

2 Lap Jog
3 Rounds (Warm-up Pace):
150m Row
10 BW Good Mornings
5e Thoracic Bridges

Dynamic Stretches

For Time: (30’ Cap)
3 Rounds:
300m Run
10 DB Devils Press (30/20#)

3 Rounds:
20/15 Cal Row
20 Alt. SL V-ups

3 Rounds:
15/12 Cal Bike
20 KB DL HP […]

2021-06-18T12:59:50-04:00Endurance WODs|

Performance Fitness Endurance 6.17.21

4’ Row (Fish Game)
3 Rounds: (Warm-up Pace)
10 BW Kang Squats
10 Shoulder Taps (5e)
10 Hollow Rocks

Dynamic Stretches

10’ AMRAP
250m Row
10 Alt. SA DB Hang Snatch
10 Alt. SA DB Cossack Squat

3’ Rest

10’ AMRAP
0.5/0.4km Echo Bike
10 DB Renegade Rows (5e)
10 DB Deadlifts
(Self-select DB Loads […]

2021-06-15T09:24:43-04:00Endurance WODs|

Performance Fitness Endurance 6.15.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Every 2:30, Rotating for 4 Rounds each:
1. 300m Run

2. 1K/0.8K Echo Bike

3. 10 Box Jumps
15 KB Swings
20 Ab Mat Sit-ups

(Choose heights & weights that challenge you but don’t require you to break up […]

2021-06-14T18:01:06-04:00Endurance WODs|

Performance Fitness Endurance 6.8.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Partner MB Shuttle Runs – 5 sets of 5-10-15-20yd Out & Back Runs
1st Partner runs with the MB, sets it at 5yds, and runs back to the start.
2nd partner retrieves the MB.
Continue […]

2021-06-14T11:05:57-04:00Endurance WODs|

Performance Fitness Endurance 6.5.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Every 6:00 x 5 Sets:
For Time: (3:00 Cap)
16 SA DB Hang Snatches (40/25#)
300m Run
16 DB Goblet Squats (40/25#)
(We are looking for a 1:1 – 1:2 work to rest ratio, so all sets must […]

2021-06-14T11:05:58-04:00Endurance WODs|
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