Performance Fitness LabFit 9.14.21

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Change of Direction Development – 8 Sets:
4x4yd Box Drill Variation* + 10yd Acceleration
(Coach’s choice. Varied movements & orientations from rep to rep.)

Power Development – 4 Sets:
5 Trap Bar Power […]

2021-09-13T09:30:02-04:00LabFit WODs|

Performance Fitness LabFit 9.7.21

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Multi-Start Accelerations
Side Start 2x10yd (L/R)
BWD Start 2x10yd (L/R)
Shuffle to Sprint 4×5+10yd (2L/2R)
Backpedal, turn to Sprint 4×5+10yd (2L/2R)

Power Development
A1. Trap Bar Power Pull 4×6
A2. Broad Jump Singles 4×6

Midline Stability – 3 […]

2021-09-05T14:20:52-04:00LabFit WODs|

Performance Fitness LabFit 8.31.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development
Resisted Crossover Sprint 2x10yd/Side
Resisted Shuffle 2x10yd/side
Shuffle to Sprint 2×5+10yd/side

Power Development – 4 Sets
4e Skater to Rotational Bound
5e ½ Kneeling MB Shot Put (with a partner)

Accessory Strength – 3 Sets
10e […]

2021-08-30T09:52:08-04:00LabFit WODs|

Performance Fitness Strength 8.25.21

Dynamic Effort:
Speed Back Squat 8×2 EMOM @ 55-65% 1RM

Max Effort:
15’ Build to Deadlift 1RM
(Take 5-8 Sets total)

Repetitive Effort – 3 Sets
12 BB Shoulder to OH* (@ 70%+)
10+10yd Sled Push (Heavy)

*(Strict Press to Failure, followed by Push Press for remaining reps. […]

2021-08-19T14:08:42-04:00LabFit WODs|

Performance Fitness LabFit 8.24.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Change of Direction Development
Shuttle Run 4×5+5+10yd (2R/2L)
Test 5-10-5 Shuttle:
2 Practice reps (L/R)
4 Timed reps (2L/2R)

Power & Strength Development
A. On 2:30 Interval:
Trap Bar Jump 2×5, 2×3
MB Rotational Slam 4x4e

B. On 2:30 […]

2021-08-22T09:39:26-04:00LabFit WODs|

Performance Fitness LabFit 8.17.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Change of Direction Development
Cut back to Sprint 4×5+10yd (2L/2R)
Sprint, Cut back, Sprint 4×5+5+10yd (2L/2R)
Pro Agility Shuttle 4×5+10+5yd (2L/2R)

Power & Strength Development
A. On 2:30 Interval:
Trap Bar Power Pull 4×4
Skater Bounds 4x5e

B. […]

2021-08-16T07:43:48-04:00LabFit WODs|

Performance Fitness LabFit 8.10.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development (Walk back rest)
Crossover Step to Sprint 4x10m
Double Shuffle to Sprint 4x10m
Cut back to Sprint 4×5+10m
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite […]

2021-08-08T10:51:40-04:00LabFit WODs|

Performance Fitness LabFit 8.3.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development (Walk back rest)
Crossover Step to Sprint 4x10m
Double Shuffle to Sprint 4x15m
Cut back to Sprint 4×5+15m
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite […]

2021-07-31T19:15:28-04:00LabFit WODs|
Go to Top