Posts in the Category: Endurance WODs

Performance Fitness Endurance 3.21.20

By Posted in - Endurance WODs on March 20th, 2020 0 Comments

12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)

10’ AMRAP
7 Burpees
8 Push-ups
9 V-ups
10 Alt. Lunge Jumps

Rest 3’

For Time (20’ Cap)
Run 1 Lap
50 Walking Lunges (25 ea)…lunges should be out & back
Run 1 Lap
40 Walking Lunges (20 …

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Performance Fitness Endurance 3.18.20

By Posted in - Endurance WODs on March 17th, 2020 0 Comments

3 Rounds – WU Pace
150m Row
10 BW Kang Squats
5 Hindu Push-ups
10 Straight Leg Sit-ups
Dynamic Stretches

Weather permitting, workout resumes outside on soccer field.

2×6’ Rounds, Alternating:
6’ AMRAP
Run ½ Field & Back (60yd + 60yd)
9 Push-ups
12 Sit-ups
15 Squats

1’ …

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Performance Fitness Endurance 3.14.20

By Posted in - Endurance WODs on March 13th, 2020 0 Comments

3 Rounds – WU Pace
100 Jump rope
5e Curtsy Lunges
5 Inchworm Push-ups
10e Mtn. Climbers

Dynamic Stretches

9’ AMRAP
100yd Shuttle Run (5-10-15-20yd)
10 Push-ups
15e Bicycle Twists

2’ Rest

9’ AMRAP
10/7 Cal Row
10 Burpees

2’ Rest

9’ AMRAP
10/7 Cal Bike
15 KB …

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Performance Fitness Endurance 3.11.20

By Posted in - Endurance WODs on March 10th, 2020 0 Comments

12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)

Running Intervals
4×1 Lap Run on 3:00 Interval (Push the pace)

3’ Rest

10’ AMRAP
16 Alt. SA DB Ground to OH (30/20lb)
12 Skater Jumps
8 Knees to Elbows

3’ Rest

10′ AMRAP
10 Row Cals
10 …

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Performance Fitness Endurance 3.7.20

By Posted in - Endurance WODs on March 6th, 2020 0 Comments

2 Lap Jog
3′ Bike
Dynamic Stretches

12′ AMRAP
Buy-in: 800m Run (2 Laps)
10 Burpees
15e Mountain Climber
20m Walking Lunge

12′ AMRAP
Buy-in: 1000m Row
8 Pushups
12 V-ups
16 Lateral Box Jump-Overs

Plank Series- 2×20” on/10” off
Front Plank
Side Plank (L)
Side Plank (R)

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