Performance Fitness LabFit 6.15.21

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 […]

2021-06-14T17:13:17-04:00LabFit WODs|

Performance Fitness LabFit 6.8.21

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Multi-Start Accelerations
1. Side Start 2x10yd (L/R)
2. BWD Start 2x10yd (L/R)
3. Shuffle to Sprint 4×5+10yd (2L/2R)
4. Backpedal, turn to Sprint 4×5+10yd (2L/2R)
Power Development – 4 Sets
6 Trap Bar Pulls
6 Broad […]

2021-06-14T11:05:57-04:00LabFit WODs|

Performance Fitness LabFit 6.1.21

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 […]

2021-06-14T11:05:59-04:00LabFit WODs|

Performance Fitness LabFit 5.18.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Contrast Sprints – 4 Sets, Rotating
1. 10yd Sled Sprint
2. 10yd MB Start
3. 10yd Sprint
Power Development – 4 Sets
8 Alt. Lunge Jumps (Can add weight)
5 MB Vertical Throws
Accessory Strength – 3 […]

2021-06-14T11:06:04-04:00LabFit WODs|

Performance Fitness LabFit 5.11.21

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Power Development
3 Rounds:
6 Split Stance MB Chest Throws (3e)
6 Broad Jumps (Single, Double, Triple)
Scramble Circuit – 2×20”/30” + 10yd Sprint
1. Squat Jacks
2. MB Punch Slams
3. Plank Jump-ins, Side to Side
4. MB Russian Twists
5. […]

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

Performance Fitness LabFit 5.4.21

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Power Development
3 Sets:
6 MB Hammer Hip Toss (2e)
6 180-degree Vertical Jumps (3e)
Scramble Circuit – 2×25”/30” + 10yd Sprint
1. MB Side Slams
2. Squat Jack + Split Squat Jack
3. Hindu Push-ups
4.

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

Performance Fitness LabFit 4.27.21

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
MB Throw Series – “Morpheus” 1x5e
Scramble Circuit – 2×20”/30” + 10yd Sprint
1. MB Rotational Slams
2. Squat Jacks
3. Push-up Jump-ins
4. MB Russian Twists
5. Split Squat Jacks
6. Burpees
(1st Round Facing FWD, […]

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