Performance Fitness Endurance 5.13.21

4’ Row (Fish Game)
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 4 Rounds, Rotating (2 each):
1. AMRAP
5 Deload Push-ups
5e Alt. SL Bridges
5e Skater Jumps
2. AMRAP
5 […]

2021-06-14T11:06:25-04:00Endurance WODs|

Performance Fitness Endurance 5.11.21

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Running Intervals:
For Time: (16’ Cap)
600m Run (Target 2:20-3:45)
Rest 2:00
600m Run
Rest 2:00
600m Run
(Target range based on 6-minute and 10-minute mile paces.)
8’ AMRAP
2, 4, 6, 8, 10… (+2 reps/round)
Alt. SA KB Dead Clean & Push […]

2021-06-14T11:06:27-04:00Endurance WODs|

Performance Fitness Endurance 5.8.21

3 Rounds (Warm-up Pace):
100 Single-Unders
10 Cossack Squat Shifts (5e)
10 Tabletop Bridges
10 Hollow Rocks
Dynamic Stretches
4’ On/2’ Off x 6 Rounds, Alternating (3 Each):
1. Run 300m (1 Lap around building)
Then, AMRAP
12 SA DB Hang C&J
9 V-ups
6 Box Jumps
2. Run 300m
Then, AMRAP
12 Box […]

2021-06-14T11:06:28-04:00Endurance WODs|

Performance Fitness Endurance 5.6.21

12’ Dynamic Warm-up
10’ AMRAP
8 Hindu Push-ups
12 KB Swings (24/16kg)
16 Ab Mat Sit-ups
20yd BWD Sled Drag
Rest 3-4′
10’ AMRAP
8 SA DB Snatch (40/25#)
12 Alt. SA DB Cossack Squats
16 High Mtn. Climbers (8e)
100 Single-Unders
Accessory Strength – 3 Sets
10 KB Horn Curls
10 KB Upright […]

2021-06-14T11:06:28-04:00Endurance WODs|

Performance Fitness Endurance 5.4.21

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Running Intervals
1:00 On/1:00 Off
1:30 On/1:00 Off
2:00 On/1:00 Off
1:30 On/1:00 Off
1:00 On
SA KB Complex
90” On/30” Off x 4 Intervals (2 per arm)
AMRAP
1, 2, 3, 4, 5… (+1 rep each round)
Split Stance SA KB Row
SA […]

2021-06-14T11:06:29-04:00Endurance WODs|

Performance Fitness Endurance 5.1.21

2 Lap Jog
3 Rounds (Warm-up Pace)
150m Row
10 BW Good Mornings
5 Inchworm Push-ups
Dynamic Stretches
For Time: (30’ Cap)
50/35 Cal Row
3 Rounds:
12 Ab Mat Sit-ups
9 KB DL HP (24/16kg)
6 Push-ups (to Easy Button)
600m Run*
3 Rounds:
12 Ab Mat […]

2021-06-14T11:06:30-04:00Endurance WODs|

Performance Fitness Endurance 4.29.21

4’ Row
4’ Bike (Echo Bike)
Dynamic Stretches
6’ On/2’ Off x 2 Rounds:
750/600m Row
Then, AMRAP
8 Deload Push-ups
10 Plate Pull-across (5e)
12 Plate Around the World (6e)
6’ On/2’ Off x 2 Rounds:
2K/1.5K Echo Bike
Then, AMRAP
8 Plate Snatches
10 Plate OH Lunges
12 V-ups
(If space/equipment allows, alternate […]

2021-06-14T11:07:34-04:00Endurance WODs|

Performance Fitness Endurance 4.27.21

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Running Intervals – 2 Rounds:
1:30 On/1:00 Off
1:00 On/1:00 Off
0:30 On/1:00 Off
4 Rounds For Time: (10’ Cap)
6 Lateral Burpees over DB
8 SA DB Snatch (40/25#)
10 Alt. SA DB Cossack Squats
12e Russian Twists
Midline Stability – […]

2021-06-14T11:06:31-04:00Endurance WODs|
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