Performance Fitness Endurance 7.15.24

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

3 rounds of 3’ Interval w/ 1’ Rest
10/8 Calorie Bike
12 DB Push Presses
12e MB Russian Twists
12e Mountain Climbers
+ As many Air Squats as possible

3 Rounds of 3′ Interval w/ 1′ […]

2024-07-14T08:48:24-04:00Endurance WODs|

Performance Fitness Endurance 7.13.24

2 Lap Jog
3 Rounds (Warm-up Pace)
10 Good Mornings
5 Inch Worms
10 Shoulder Taps (5e)

Dynamic Stretches

4’ on/2’ off x 6 Rounds, Alternating (3 Each):
1. Run 300m (1 lap around building)
Then, AMRAP
5 DB Hang Cleans
4 DB Front Squats
3 DB Shoulder to OH

2. […]

2024-07-11T09:42:07-04:00Endurance WODs|

Performance Fitness Endurance 7.11.24

3’ Row
3 Rounds (Warm-up Pace)
10 Good Mornings
5e Tabletop Bridges
6 Inch Worms + Push-up

Dynamic Stretches

6’ On/2’ Off x 4 Sets (2 Each):
1. AMRAP
12 SA DB Snatch (40/25#)
16 Ab Mat Sit-ups
12/10 Calorie Row

2. AMRAP
12 Sit Throughs
16 Plate OVH Walking Lunges
60 Single-Unders

2024-07-10T14:41:37-04:00Endurance WODs|

Performance Fitness Endurance 7.10.24

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

12’ AMRAP
E3MOM: 15/12 Cal Bike
AMRAP in remaining time:
6 Push-ups
8 Sit-Throughs
10 KB Swings

12’ AMRAP
E3MOM: 20/15 Cal Row
AMRAP in remaining time:
6 Wall Balls
8 Wtd Abmat Sit-ups
10 MB Slams

2024-07-10T16:38:45-04:00Endurance WODs|

Performance Fitness Endurance 7.9.24

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

4 Rounds for Time: (15’ Cap)
400/350m Row
15 KBS
9 Burpees Over the Rower

3×30” on/15” off
1. KB DL HP
2. Side Plank Hip Dips (L)
3. Side Plank Hip Dips (R)

3×30” on/15” off
1. SL Glute Bridge […]

2024-07-08T12:19:58-04:00Endurance WODs|

Performance Fitness Endurance 7.8.24

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

30” On / 30” Off x 10 sets:
Row for Max Calories

15’ AMRAP:
10 DB Plank Rows
20 Abmat Sit-ups
300/250m Row

Core:
10 Rower Pikes
30” Hollow Body Scissor Kicks

2024-07-07T12:25:21-04:00Endurance WODs|

Performance Fitness Endurance 7.6.24

“Rowling”
Row to 1000m with a Partner
*Switch every 100m. Goal is to stop exactly on 100m. If Partner A rows to 97m then both partners must complete 3 burpees before switching, and then Partner B rows to 200m. If partner […]

2024-07-05T10:11:11-04:00Endurance WODs|

Performance Fitness Endurance 7.4.24

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

“Independence Day”
30’ AMRAP with a partner:
Buy-in: 10 x 100yd Shuttle Run (5-10-15-20) 5 each
In remaining time, AMRAP:
24 Partner Wallball Toss
24 Sit Throughs
24 Burpees
24 MB Slams
24 Abmat Situps
100 Jump Ropes

Split […]

2024-07-03T19:02:32-04:00Endurance WODs|
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