Performance Fitness Endurance 2.6.23

3’ Jump Rope
3’ Row
Dynamic Stretches

12’ AMRAP
20/15 Cal Row
20yd Single DB Walking Lunge*
20 DB Plank Pull-Across*
20yd Single DB Walking Lunge

*Self-Select DB Loads

15’ Rotating EMOM
1. 12 SA DB Cleans
2. 16 Lateral Lunge Shuffles
3. 20 Toe-Touches
4. 16 Alt. SA DB Cossack Squat
5. […]

2023-02-05T11:20:38-05:00Endurance WODs|

Performance Fitness Endurance 2.4.23

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

For Time: (30’ Cap)
In teams of 2, complete the following for time:

4 Rounds:
21/14 Cal Bike
30 KB Swings (24/16kg)
30 Super Burpees

600m Run (Together)

4 Rounds:
21/14 Cal Row
30 Wall Balls (20/14#)
40 Ab Mat […]

2023-02-03T10:43:03-05:00Endurance WODs|

Performance Fitness Endurance 2.2.23

4’ Row (Fish Game)
Hurdle Mobility
Dynamic Stretches

EMOM x4 Rounds
1. 100yd Shuttle Run (5-10-15-20)
2. 15 Wall Balls
3. 12/8 Calorie Row
4. 8e DBL KB Front Rack Walking Lunges
5. 40s Front Plank (weight if possible)

Alternating Tabata 20″ on/10″ off x4e
Box Jump
V-up
Mountain Climber

2023-02-01T16:01:09-05:00Endurance WODs|

Performance Fitness Endurance 2.1.23

Warm Up Pace – 3 Rounds:
6e lunges
8 Good mornings
10e Shoulder Taps

Dynamic Stretches

3 Rounds: 30″ on/30″ off
1. Bike
2. Alt SA Bent Over Row
3. Wallball Catch and Release
4. Inch Worm + Shoulder Tap
5. AB Mat Sit-Up
6. Burpees
7. Lateral Lunge Shuffle
8. […]

2023-01-31T15:40:14-05:00Endurance WODs|

Performance Fitness Endurance 1.30.23

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

12′ AMRAP
Buy in: 40 yd Walking Lunge
Adding 2 Reps every round
6 DB Floor to OH
6 (total) L-Overs
6 Box Jumps

3’ Rest

12′ AMRAP
Buy in: 100 Jump Ropes
Adding 2 Reps every round
6 MB Slams
6 […]

2023-01-29T08:33:57-05:00Endurance WODs|

Performance Fitness Endurance 1.28.23

Class will meet outside the building near the back parking lot

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

With a Partner, complete AMRAP in 30 mins:
600m Run (300m each)

50 MB Slams
50 V-ups
50 Burpees

600m Run (300m each)

50 MB Slams
50 Traveling […]

2023-01-26T10:49:42-05:00Endurance WODs|

Performance Fitness Endurance 1.26.23

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

10’ EMOM (Alt arms each minute)
5 SA KB Swing
5 SA KB Snatch
5 SA KB Bent Over Row

15′ AMRAP
500/400m Row
15e Crossbody Mtn. Climbers
15 MB Slams
15 Burpees over DB

Coaches Choice Core

2023-01-25T15:00:51-05:00Endurance WODs|
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