Performance Fitness Endurance 1.20.22

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

EMOM Rotating x4 Rounds (20m)
1. 20yd Light Sled Push
2. 8e DB Plank Rows
3. 15 Plate Thrusters
4. 15 Hanging Knee Raises
5. 10/8 Calorie Machine

Midline Stability – 30” on/10” off x 3 Rounds:
1. SA Plank […]

2022-01-19T15:48:01-05:00Endurance WODs|

Performance Fitness Endurance 1.19.22

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

For Time: (25’ Cap)
50 Box Jumps

6 Rounds:
5 DB Deadlifts (2×40/25)
5 DB Power Cleans
5 DB Front Squats

1k/800m Row

6 Rounds:
5 DB Deadlifts
5 DB Power Cleans
5 DB Front Squats

50 Box Jumps

*Substitute KB for DB if needed*

Midline […]

2022-01-18T16:22:16-05:00Endurance WODs|

Performance Fitness Endurance 1.17.22

3 Rounds: (Warm-up Pace)
150m Row
10 Tabletop Bridges
5e Cossack Squat Shifts

Dynamic Stretches

4 Rounds for Time: (12’ Cap)
8 DB-Facing Burpees
12 SA DB Hang Snatches
16 SA DB Side Lunges (8e)
20 Ab Mat Sit-ups

Rowing Intervals:
E2MOM x 5: 20/15 Cal Row

Midline Stability – 3 Sets
15e […]

2022-01-16T18:35:37-05:00Endurance WODs|

Performance Fitness Endurance 1.15.22

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

20′ Partner AMRAP
50 Wall Ball Partner tosses (standing facing each other, squat then toss over to partner)
50 Wall Ball Partner Ab Mat sit ups (seated facing each other, sit up and toss across)
50 […]

2022-01-14T18:30:18-05:00Endurance WODs|

Performance Fitness Endurance 1.13.22

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

3 Rounds – Straight though
30″ on/30″ off
1. Bike
2. Hurdle Hops
3. Burpees
4. Shoulder Tap Push Ups
5. Abmat Situp
6. Shuttle Run on Track
7. Plate Thruster
8. MB Slams
9. MB Toe Touches
10. Sled Push

2022-01-12T15:08:09-05:00Endurance WODs|

Performance Fitness Endurance 1.12.22

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

5 rounds – 1 min at each station
Min 1: Step Through Lunges
Min 2: SA Alt DB High Pull (DB)
Min 3: Choice of Machine
Min 4: DB Plank Rows
Min 5: Rest

Each station is 1’ […]

2022-01-11T14:11:15-05:00Endurance WODs|

Performance Fitness Endurance 1.11.22

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

For Time: (22’ Cap)
50 Box Jumps

6 Rounds:
5 DB Deadlifts (2×40/25)
5 DB Power Cleans
5 DB Front Squats

1k/800m Row

6 Rounds:
5 DB Deadlifts
5 DB Power Cleans
5 DB Front Squats

50 Box Jumps

Midline Stability – Coaches Choice

2022-01-10T09:26:57-05:00Endurance WODs|
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