Performance Fitness Endurance 3.2.24

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

For time with a partner: (30’ Cap)
100 Wall Balls
50 KB Swings (24/16kg)
100 Hurdle Hops
50 DB Push Press (2 DB)
100 Jump Ropes (50 Double Unders)
50 Push-ups
100 MB Slams
50 Calorie Row
100 […]

2024-03-01T12:36:46-05:00Endurance WODs|

Performance Fitness Endurance 2.29.24

3 Rounds: (Warm-up Pace
150/100m Row
10 BW Good Mornings
10e Shoulder Taps
10 Hollow Rocks

Dynamic Stretches

25’ AMRAP:
500/400m Row
10 Box Jumps
12 DB Thrusters
15 Hollow Rocks
12 DB Plank Row
10 Burpees
Run 300m or Bike 15/10 Calories

MB Core + Jump Rope Circuit […]

2024-02-28T15:54:54-05:00Endurance WODs|

Performance Fitness Endurance 2.28.24

12’ Dynamic Warm-up (Multidirectional locomotion + 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 Hang Snatches
2. 16 Lateral Lunge Shuffles
3. 20 Toe-Touches
4. 16 Alt. SA […]

2024-02-27T14:47:11-05:00Endurance WODs|

Performance Fitness Endurance 2.27.24

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

4’ On / 1’ Off x 3 Rounds:
Buy-in: 15/12 Calorie Row
Then with remaining time, AMRAP:
8 KB DL HP
8 KB Goblet Squats
8 Burpees

Rest 3’

4’ On / 1’ Off x 3 Rounds:
Buy-in: 15/12 Calorie […]

2024-02-26T15:38:50-05:00Endurance WODs|

Performance Fitness Endurance 2.26.24

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

20’ Partner AMRAP
Buy-in: 10x100yd Shuttle Run Relay (5 Shuttles/Partner)
Then, AMRAP
70 KB Swings (24/16kg)
50 V-ups
30 Push-ups (to Easy Button)
(Partners can alternate at any point.)

Accessories – 3 Sets:
8e DB Side Lunges
12e SL Bridge
16 Leg Lifts […]

2024-02-25T16:08:04-05:00Endurance WODs|

Performance Fitness Endurance 2.24.24

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

4 Rounds 3’ On / 1’ Off
300m Run then in the remaining time, AMRAP:
Rd 1: AMRAP KB Swings
Rd 2: AMRAP V-ups
Rd 3: AMRAP Burpees
Rd 4: AMRAP Box Jumps

Rest 3’ Then […]

2024-02-23T12:28:37-05:00Endurance WODs|

Performance Fitness Endurance 2.22.24

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

10’ AMRAP x 3 Sets:
Buy-in: 30/24 Calorie Bike (600m Run or 40/30 Calorie Row)
Then, AMRAP
10 Plate Pull-across
15 KBS
20 Lateral Lunge Shuffle
25 Double-Unders (50 Singles)

Rest 2’ between sets

2024-02-21T12:54:08-05:00Endurance WODs|

Performance Fitness Endurance 2.21.24

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

For Time with a partner: (25’ Cap)
1k Row
20 Cal Bike
30 KB Swings
40 Burpees
50 Goblet Squats
1k Row
50 V-ups
40e Mountain Climbers
30 KB Swings
20 Cal Bike
1k Row

(Split the work with your partner […]

2024-02-20T09:05:00-05:00Endurance WODs|
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