Posts in the Category: Endurance WODs

Performance Fitness Endurance 1.26.21

By Posted in - Endurance WODs on January 25th, 2021 0 Comments

3’ Jump Rope
3’ Row
Dynamic Stretches

For Time: (10’ Cap)
300/250m Row
20yd Single DB Walking Lunge (40/25#)
10 DB Turkish Get-ups (40/25#)
20yd Single DB Walking Lunge
300/250m Row

7’ AMRAP
10 Alt. SA DB Cluster (40/25#)
20 Ab Mat Sit-ups
30 Single-Unders

3’ Rest

7’ AMRAP
10 …

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Performance Fitness Endurance 1.14.21

By Posted in - Endurance WODs on January 13th, 2021 0 Comments

4’ Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks

Dynamic Stretches

Rowing Intervals:
Row 4:00/Rest 1:00
Row 3:00/Rest 1:00
Row 2:00/Rest 1:00
Row 1:00

3’ on/1’ off x 2 Rounds each:
1. AMRAP
20yd Plate OH Walking …

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Performance Fitness Endurance 1.12.21

By Posted in - Endurance WODs on January 11th, 2021 0 Comments

3 Rounds (Warm-up Pace):
200/150m Row
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

Dynamic Stretches

8’ AMRAP
10/7 Echo Bike Cals
20 Bicycle Twists
10 Ring Rows

Rest 2’

8’ AMRAP
100 Jump Rope Singles
15 KB Swings
10 Sit-Throughs

Rest 2’

8’ AMRAP
100yd Shuttle Run
20 Ab …

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Performance Fitness Endurance 1.9.21

By Posted in - Endurance WODs on January 8th, 2021 0 Comments

3’ Jump Rope
3’ Bike
3’ Row

Dynamic Stretches

For Time: (30’ Cap)
50/40 Bike Cals
16-12-8
SA DB Snatch (40/25#)
Hanging Knees to Chest
300m Run (1 Lap around building / or Shuttle on Track)
16-12-8
Wall Balls (20/14#)
Ring Rows
KB Swings (24/16kg)
300m Run
16-12-8
SA DB Hang …

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Performance Fitness Endurance 1.5.21

By Posted in - Endurance WODs on January 4th, 2021 0 Comments

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

Partner Shuttle Run Relays*:
For Time: (16’ Cap)
10x100yd Progressive Shuttle Run (5-10-15-20yd)
Rest 2’
10x100yd Progressive Shuttle Run
*(Alternate with partner from rep to rep)

4’ AMRAP (1’ Break Between)
14 Plate Around the …

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