Performance Fitness Endurance 4.24.21

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Partner Shuttle Run Relay:
For Time: (16’ Cap)
10 Rounds:
100yd Progressive Shuttle Run* (5-10-15-20yd)
Check Clock & Rest 2:00
10 Rounds:
100yd Progressive Shuttle Run
*(Alternate with partner from round to round)
14’ AMRAP
10 DB-Facing Burpees
20 […]

2021-06-14T11:06:32-04:00Endurance WODs|

Performance Fitness Endurance 4.22.21

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..)
Deload Push-ups
Plate Overhead Walking Lunge (ea.) (15/10kg)

2021-06-14T11:06:32-04:00Endurance WODs|

Performance Fitness Endurance 4.20.21

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
1 Mile Run Time Trial (Record Results for ZP)
(1 Mile = 6 Laps around back parking lot. Start & end at stop sign by dumpster.)
Alt. Tabata Intervals (Rest 90” between circuits)
A1. Alt. SA […]

2021-06-14T11:06:33-04:00Endurance WODs|

Performance Fitness Endurance 4.17.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
For Time: (30’ Cap)
600m Run* (2 Laps around building)
5 Rounds:
8 SA Hang DB Snatches (40/25#)
10 DB Goblet Lunges
12 L-Overs
600m Run (2 Laps)
5 Rounds:
8 SA DB Clusters (40/25#)
10 SA DB Rows
12 Alt. SL V-ups
600m […]

2021-06-14T11:06:33-04:00Endurance WODs|

Performance Fitness Endurance 4.15.21

4’ Row
4’ Bike (Keiser or Echo Bike)
Dynamic Stretches
4’ On/2’ Off x 3 Rounds:
Row 300/250m
Then, AMRAP
12 Ab Mat Sit-ups
9 KB Swings (Self-select)
6 Box Jumps
4’ On/2’ Off x 3 Rounds:
Bike 1K/0.8K
Then, AMRAP
12 DB Renegade Rows (6e)
9 DB Deadlifts (Self-select)
6 Push-ups […]

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

Performance Fitness Endurance 4.13.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
4 Rounds for Time: (15’ Cap)
300m Run
15 KB Swings (24/16kg)
9 Super Burpees
30” on/15” off x 3 Rounds:
1. KB Goblet Squat Clean
2. Side Plank Dips (L)
3. Side Plank Dips (R)
30” on/15” off x 3 […]

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

Performance Fitness Endurance 4.10.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Every 6:00 x 5 Sets:
For Time: (3:30 Cap)
16 SA DB Hang C&J (40/25#)
300m Run
16 SA DB Front Squats (40/25#)
Target time is 2:00-3:00 (1:1 – 1:2 work to rest ratio).
Take the 1st round conservative […]

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

Performance Fitness Endurance 4.8.21

3’ Jump Rope
3’ Row (Easy Pace)
Dynamic Stretches
2K Row Time Trial
Facility Records:
Men: 6:23 (Zach Krish)
Women: 7:44 (Lauren Socha)
7’ AMRAP
12 SA DB Hang Snatch
16 Ab Mat Sit-ups
30 Double-Unders (or 60 Singles)
Straight into…
7’ AMRAP
12 Plank Jump-ins, Side to Side
16 Alt. SA DB Cossack […]

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