Posts in the Category: Endurance WODs

Performance Fitness Endurance 12.22.20

By Posted in - Endurance WODs on December 21st, 2020 0 Comments

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

Shuttle Run Intervals:
Every 1:30 x 10 Rounds:
100yd Progressive Shuttle Run (5-10-15-20yd)

3? on/1? off x 4 Rounds:
Buy-in: 250m/200m Row (Every round)
Then, AMRAP
10 SA KB Dead Cleans (24/16kg)
10 Sit-Throughs
10 MB …

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Performance Fitness Endurance 12.17.20

By Posted in - Endurance WODs on December 16th, 2020 0 Comments

3 Rounds Warm up pace:
100 jump rope
6e lunges
8 Good mornings
10e Shoulder Taps
Dynamic Stretches

12′ AMRAP
2-4-6-8-10…
Bike Calories
Plate Snatches (15/10kg)
Box Jump Over (24/20?)

12′ AMRAP
2-4-6-8-10…
Row for distance (x50 = meters)(100-200-300..)
Super Burpees
Plate Overhead Walking Lunge (ea.) …

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Performance Fitness Endurance 12.10.20

By Posted in - Endurance WODs on December 9th, 2020 0 Comments

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

Running Intervals
3 Sets:
Run 0:40/Rest 1:00
Run 0:30/Rest 1:00
Run 0:20/Rest 1:00

3 Rounds: 25? on/15? off
1. Deload Push-ups
2. Curtsy to Side Lunge (L)
3. Alt. SL V-ups
4. Curtsy to Side Lunge (R)
5. …

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Performance Fitness Endurance 12.5.20

By Posted in - Endurance WODs on December 4th, 2020 0 Comments

2 Rounds (Warm-up Pace):
Jog 1 Lap around building
10 BW Good Mornings
10 BW Cossack Squats
10e Shoulder Taps
10 Tabletop Bridges

Dynamic Stretches

For Time: (30? Cap)
600m Run (2 Laps around building)
Then, 5 Rounds:
6 Push-ups
9 KB Swings
12 Sit-ups

600m Run
Then, 4 …

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